Daily Workout

0

Wednesday 11.22.17

Wednesday 11.22.17

 

Strength

Snatch Complex

  • 1 Snatch Balance + 2 OHS

4 Rds. to build to heavy

 

WOD

“Prepare for Stuffing”

AMRAP(23)

  • 23 Cal Row
  • 23 Wall Balls (20/14)
  • 23 Pull-Ups

 

Competitors

Snatch Complex 2

1 Hip Power Snatch + 1 OHS

  • 40% x 3
  • 45% x 3
  • 50% x 3
  • 55% x 3
  • 60% x 3

Front Squat

  • 50% x 5
  • 60% x 3
  • 70% x 2
  • 80% x 1
  • 85% x 1

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Monday 11.20.17

Monday 11.20.17

 

WOD

“Runny Nose”

3 Rds.

– :45 100 watt Bike
– :15 Bike Sprint
– 1:00 Rest/Transition
– :45 100 Watt Row
– :15 Row Sprint
– 1:00 Rest/Transistion
– :45 100 Watt Ski
– :15 Ski Sprint
– 1:00 Rest/Transition

 

Competitors

Strict Press

  • 70% x 5
  • 75% x 4
  • 80% x 3
  • 85% x 1
  • 85% x 1

Back Squat

  • 50% x 5
  • 60% x 3
  • 70% x 2
  • 80% x 1
  • 85% x 1

Hip Clean

  • 6 x 1 @ Medium Weight

Clean Lift-Off

  • 4 x 2 @ 100%