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Workout Of The Day-08/16/2017

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WOD:

Part 1:

AMRAP 18
15 Power Clean (135/95) (50-55%)
9 DHSPU (8”/4”)
200m Run
12 Power Clean (185/125) (60-65%)
12 DHSPU (4”/2”)
400m Run
9 Power Clean (225/155) (70-75%)
15 HSPU
800m Run

STRENGTH:

Part 1:

Part 2:

Superset:

DB Flys

Tricep extensions


 

Workout Of The Day-08/15/2017

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WOD:

Part 1:

In as few Sets as possible;

50 Back Squats at 55 % of 1RM

** 10 Burpees for every rack of Barbell**

Part 2:

4 Rounds of;

:40 on – :20 off

  • Cal Row
  • Wall Ball (20/14)
  • Russian KB Swing (1.5/1pd)

OLYMPIC LIFTING:

Part 1:

Power Snatch Pause (Pause at Blocking Position) into full Squat with 3 sec Pause in the hole

5×2 to 75 % of P-Snatch 1RM

Part 2:

Snatch Balance 1RM


FitWOD:

Part 1:

For time:

  • 50 Box Jumps 24/20 in
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings, 35/26 lbs
  • 50 Walking Lunges
  • 50 Knees To Elbows
  • 50 Push Press, 45/35 lbs
  • 50 Back Extensions
  • 50 Wall Balls, 20/14 lbs
  • 50 Burpees 50 Double Unders