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.
eric ocampo
Strength
EMOM x 6 - 1 Squat Snatch (90%)
Rest 4:00
EMOM x 6 - 1 Squat Clean and Jerk (90%)
WOD
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats 115#/80#
Toes to Bar
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
Then
ROMWOD
Matt dzik
WOD
For Time:
21 Hang Power Cleans 135#/95#
21 Burpees over Bar
100 Double Unders
15 Hang Power Cleans 135#/95#
15 Burpees over Bar
75 Double Unders
9 Hang Power Cleans 135#/95#
9 Burpees over Bar
50 Double Unders
Strength
Deadlift Build to a Heavy Set of 5
Hem Gorla
Strength
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.
WOD
1,000m Run
40 Pull-Ups
30 Thrusters 95#/65#
20 Calorie Row
COACH TONY "CAPTAIN" CHAN
