Thursday 09.06.18

WOD:

2x:
1K Row
15 Lateral Burpee
Over the Erg
Rest 2:00 between
sets.

 

Lifting:

5 Sets:
1 Clean Pull + 1
Power Clean + 1
Front Squat + 1
Hang Clean + 1
Clean

 

 

Wednesday 09.05.18

Lifting:

Every 2:00 for
12:00:
3 Front Squats at
+5lbs from last
week.

WOD:

8 Rounds NOT For
Time:
8 (4/leg) Weighted
Pistols
6 Barbell
Romanian Deadlift
4 Strict Pull Up w/
1’ Pause at Top
Position

Tuesdays 09.04.19

Lifting:

7 x 3 + 3 (Touch
and Go)
Power Snatch +
Overhead Squats

 

WOD:

Every 2:00 for
16:00
8 Muscle Snatch
(75/55)
8 Lateral Burpee
Over Bar

 

 

 

Tuesday 8.28.18

WOD I:

EMOM 14
Odd Minutes – 1 Power Clean + 2 Push Press + 1 Power Clean + 2 Push Press(155/105)
Even Minutes – 30 DU + 3 Bar MU

WOD II:

EMOM 14
Odd Minutes – 3 Strict HSPU + 6 Kipping HSPU
Even Minutes – 12 No-Push Up Burpee Box Jump Over (24/20’’)

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