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Workout Of The Day-05/25/2017

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WOD:

Part 1:

HSPU Technique Skills/Drills

Part 2:

For Time:

21 HSPU,

500m Row,

15 DHSPU(4”/2”)

500m Row,

9 DHSPU(8”/4”),

500m Row


OLYMPIC LIFTING:

Part 1:

Full Snatch to 90%

Part 2:

Full Clean to 90%

Part 3:

Back Squat

Singles to 90%


FitWOD:

Part 1:

For Time:

30 Pushups,

500m Row,

20 Hand-Release Pushups,

500m Row,

10 Handstand Pushups

Part 2:

Finisher: 60 Ring Rows for Time

 

Workout Of The Day-05/23/2017

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WOD:

Part 1:

Power Snatch 2RM, must be touch and go

Part 2:

3 Rounds:

3m Row for Cals,

2m Power Snatch (135/95),

1m Bar Facing Burpees

–3m Rest


OLYMPIC LIFTING:

Part 1:

Snatch from Blocks 3×3 to 80%

Part 2:

Clean and Power Jerk from Blocks 3×3 to 80%

Part 3:

Front Squat 3×3 at 80% of Max FS


FitWOD:

Part 1:

4 Rounds w/ Increasing Effort:

10 Dual Arm DB Row,

12 Single Leg Box Jump (6/6),

:30 sec wall sit,

200m Row

Part 2:

3 Rounds:

2m Row for Cals,

:90 sec DB Power Snatch (Alternating) (40/25),

1m Burpees over Rower

–3m Rest