Workout of the Day

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Performance

Hang Snatch – Work to Heavy Single

12-9-6-3 Deadlifts (225/155)

12-9-6-3 Toes to Bar

36-27-18-9 Double Unders

Fitness

Full Snatch Practice

12-9-6-3 Deadlifts (165/125)

12-9-6-3 Knees to Elbows/Knee Raises

100-80-60-40 Singles

Performance

Bench Press 3×5 (+5 from last week)

Fitness

Pushups 5×5

WOD

5 Burpees

5 Burpees, 10 Box Jumps (24″/20″)

5 Burpees, 10 Box Jumps (24″/20″), 15 Pullups

5 Burpees, 10 Box Jumps (24″/20″), 15 Pullups, 20 Wall Ball (20/14)

5 Burpees, 10 Box Jumps (24″/20″), 15 Pullups

5 Burpees, 10 Box Jumps (24″/20″)

5 Burpees

Make Up Day: Handstands, Snatches, Bench Press or Pushups, Pullups, Front Squats

Performance

One Barbell (115/95)

50 Deadlifts

40 Front Squats

30 Shoulder to Overhead

20 Power Cleans

10 Snatches (Full)

Fitness

One Barbell (95/65)

50 Deadlifts

40 Front Squats

30 Shoulder to Overhead

20 Hang Power Cleans

10 Overhead Squats

Performance

Pullups 3×9

4 Rounds

15 Dumbbell Snatches (Heavy)

15 Toes to Bar

400m Run

Fitness

Pullups 3×5

4 Rounds

15 Dumbbell Snatches

15 Toes to Bar / Knees to Elbows / Knee Raises

400m Run

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on