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Workout Of The Day-07/11/2017

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WOD:

Part 1:

In 4 mins:

Max KB Swings (2pd/1.5pd),

EMOM 5 Burpees–

Rest 3 mins–

In 4 mins:

Max Burpees,

EMOM 5 KB Swings

Part 2:

4RNFT:

Sumo-stance Good Morning x 8,

Banded Lat Pulldowns x 15,

V-Ups x 10


OLYMPIC LIFTING:

Part 1:

Snatch High Pull + Hang Power Snatch + Overhead Squat

50 % x 4

55 % x 4

60 % x 3

65 % x 3

70 % x 2

75 % x 2

Part 2:

Clean High Pull + Power Clean + Front Squat + Jerk

50 % x 4

55 % x 3

60 % x 3

65 % x 2

70 % x 2

75 % x 2


FitWOD:

Part 1:

5 min AMRAP:

25 DUs,

15 KB Swings

–5 min AMRAP:

25 DUs,

15 Air Squats

–5 min AMRAP:

25 DUs,

15 Burpees

Part 2:

Turkish Get Up Practice:

3×2 Each side