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Workout Of The Day-05/06/2017

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WOD:

Part 1:

11 min AMRAP
5 KB Thruster (1.5pd/1pd)
10 Front Rack Lunge Steps
50 DUs

Part 2:

4 Rounds, Superset:
10 Dual DB Prone Row (use a raised bench)
:20-:30 sec Parallette L-Hold/Tuck Hold
rest :60-:90 secs btw sets

OLYMPIC LIFTING:

Part 1:

Hang Snatch to 1RM

Part 2:

Power Clean + Jerk to 80% of 1RM

Part 3:

Front Squat 3×3 at 100% of MAX Clean

 

Workout Of The Day-05/04/2017

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WOD:

Part 1:

Power Snatch 5×3 @ 60-65%

Part 2:

3RFT:

9-7-5 Power Snatch (r1: 135/95, r2: 115/75, r3: 95/65),

Box Jumps (24/20)

OLYMPIC LIFTING:

Part 1:

Power Clean + Push Press : 5×2 at 60% 1RM

Part 2:

Clean & Jerk : 5×2 at 85% 1RM

Part 3:

Jerk From Rack : 1 Rep Max

FitWOD:

Part 1:

3 Rounds Not For Time:

:30-:45 sec wall sit

Double Kettlebell Front Rack Carry (green/red) (D&B 3x)

:30-:45 sec ring plank

Part 2:

15 min AMRAP

12 DB Snatch (45/30)

9 Box Jumps

6 Burpees

200m Run