Strength
Back Squat
5 reps at 60%
5 reps at 65%
5 reps at 70%
3x5 at 75%
WOD
For Time:
27 Power Snatch 75#/55#
27 Wallballs 20#/14#
800m Run
21 Power Snatch 75#/55#
21 Wallballs 20#/14#
600m Run
15 Power Snatch 75#/55#
15 Wallballs 20#/14#
400m Run
9 Power Snatch 75#/55#
9 Wallballs 20#/14#
200m Run
Coach Tom and Matt Houlihan
Strength
Front Squat
5 reps at 60%
5 reps at 65%
3x5 at 70%
WOD
"DT"
5 Rounds For Time:
12 Deadlifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#
Daisy Herrera
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
Strength
Back Squat
4 reps at 60%
4 reps at 65%
4 reps at 70%
2x4 at 75%
WOD
For Time:
100 Wallballs 20#/14#
75 Warrior Sit Ups
50 Calorie Row
25 Power Snatch 135#/95#
Teddy Mason and Felix Flores
