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
WTF????
Strength
Push Press
5x5 @ 75%
WOD
AMRAP 5:00, rest 5:00
50/35 Calorie Row
AMRAP Macho Man 135#/95#
AMRAP 5:00, rest 5:00
35/25 Calorie Row
AMRAP Macho Man 155#/105#
AMRAP 5:00, rest 5:00
20/15 Calorie Row
AMRAP Macho Man 185#/135#
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Strength
For Time:
10 Snatches 75#/55#
change weights
8 Snatches 95#/65#
change weights
6 Snatches 115#/80#
change weights
4 Snatches 135#/95#
change weights
2 Snatches 155#/105#
WOD
"Helen"
3 Rounds For Time:
400m Run
21 Kettlebell Swings
12 Pull Ups
Ninfa Queyquep and Monty Guevara
Strength
Back Squat
5x4 at 75%
WOD
AMRAP 15:00
50 Double Unders
25/18 Calorie Row
15 Dumbbell Hang Squat Cleans 20% of bw
