Workout of the Day

Sat 5-13-17

This Week’s Training ** RSVP **

Athletics WOD

A. Snatch to a Max in 15min
B. Snatch EMOM x 10 @ 80%

Fitness WOD

A. Power Snatch + 3 OHS – 6 sets building
B. 3 Rounds synchronized with a partner:
200m Run
15 Burpees
-Athletes must leave and enter the gym at the same time, must be at the bottom of the burpee at the same time, and feet must leave the ground at the top of the burpee at the same time.

Strength WOD

A. 4 sets for reps:
Ring Pullups (thumb to chest)
Strict Deficit HSPU (45lb plate)
Supine Bar Rows
Strict Ring Dips
-Rest up to 1min between movements, goal is 4-5+ reps on each set up to max reps with good positions.
B. Accumulate 50 V-Ups
– rest as needed –
*legs must remain locked

2 Comments

  • Kang says:

    SPORTS
    STR A1) 4 / 4 / 5 / 5
    STR A2) 3 / 3 / 3 / 3
    STR A3) 5 / 5 / 5 / 5
    STR A4) 6 / 10 / 12 / 14
    STR B) 10 + 10 + 10 + 10 + 5 + 5
    ATH A) 125
    ATH B) 100

  • Mark says:

    STR
    A1)5/5/5/5
    A2)3/3/3/3
    A3)5/5/5/5
    A4)5/5/5/5
    B) 10/10/10/10/10
    ATH
    A) 155(10#pr)
    B) 125

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