Workout of the Day

Thurs 1-11-18

This Week’s Training – ** RSVP **

Athletics WOD

AMRAP 21min
9 HSPU
9 Walking Lunge Steps w/ 50lb Slamball
9 Burpees
9 Walking Lunge Steps w/ 50lb Slamball

Burpees completed by touching a target 6″ out of standing reach. HSPU done with consideration for Open ROM Standard. Slam ball may be carried any way

Fitness WOD

A. Power Snatch 3 reps lifting every 90 sec x 8 sets (12min) – build in weight as technique allows

B. 21-15-9
Power Snatch @ 70% of heaviest triple from A
Burpee to plate (45lb)

Strength WOD

A. PC + PJ
90sec Max Reps @ 65%
Rest 2:30
90sec Max Reps @ 70%
Rest 2:30
90sec Max Reps @ 75%
Rest 2:30
90sec Max Reps @ 80%

During rest period complete 15 PVC good mornings and 15 PVC thrusters at a slow pace

B. 3 sets:
25 Banded Glute Bridges
45sec Passive Pullup Bar Hang

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