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Workout Of The Day-05/11/2017

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WOD:

Part 1:

Every 2 mins x5 Rds:

Speed Back Squat x8 @ 50%, immediately after, perform 20 air squats

Part 2:

20 min EMOM:

m1: 2 Rope Climb,

m2: 12/10 AB cals,

m3: 9 T2B, 9 Goblet Squats (2pd/1.5pd),

m4: 15/12 Cal Row,

m5: REST***Increase all by 1 rep each round


OLYMPIC LIFTING:

Part 1:

Snatch + Overhead Squat 5×2 to 80%

Part 2:

Clean + Front Squat + Jerk 5×2 to 80%


FitWOD:

Part 1:

FitWOD Part A: Rope Climb Technique

Part 2:

20 min EMOM:

m1: 2 Rope Climbs,

m2: 15/12 Cal Row,

m3: 10 Abmat Situps+10 Air Squats,

m4: 2 Wall Walks