Friday
/WOD
AMRAP 10 of:
10 Hang Power Snatches
10 Overhead Squats
10 Power Cleans
10 Thrusters
10 Sumo Deadlift High Pulls
(95#/65#)
Then
ROMWOD
MAHESH MEKA
Thursday
/REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD.
BERNADETA LESNY AND VERONICA VENANCIO
Wednesday
/WOD
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%
C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.)
KATIE JOHNSON and VITO BALICE
Tuesday
/WOD
5 Rounds For Time:
21 Wall Balls 20#/14#
15 Calorie Row
9 Toes To Bar
Then
ROMWOD
SONIA LECHUGA
