Strength
EMOMx8
Minutes 1-4: 4 Snatches 185#/135#
Minutes 5-8: 6 Clean and Jerks 185#/135#
WOD
AMRAP 5:
600m Run Buy-In
12 Deadlifts 185#/135#
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts 225#/155#
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts 275#/185#
6 Bar Facing Burpees
Victoria Montejo
Strength
Snatch
3 at 60%
3 at 65%
3 at 70%
3 at 75%
3x3 at 80%
Back Squat
5x6 at 78%
WOD
For Time:
21-15-9
Calorie Row
Kettlebell Swings 55#/35#
Overhead Squats 75#/55#
Mario Iveljic
Strength
Clean and Jerk
3 Cleans + 1 Jerk at 60%
3 Cleans + 1 Jerk at 65%
3 Cleans + 1 Jerk at 70%
3x(3 Cleans + 1 Jerk) at 75%
Front Squat 5x4 at 75%
WOD
7 Rounds:
5 Squat Cleans 135#/95#
15 Cal Row
30 Double Unders
Rest 1:00 between rounds
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
