jeff@316.fitness

2018-10-29

October 29, 2018 admin
0 Comment
WOD, Workout

Mon
Every 2min for 10min
2 Back Squat @ 85%

Every 3min for 15min
8 Burpee Box Jump Over
8 Hang Power Snatch
8 Thruster

Tues
Every 90s for 5 Rounds
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

12min EMOM
3 Muscle Up
5 Strict HSPU

20-15-10-5 Box Jumps
5-10-15-20 Toes To Bar

Wed
5×3 Squat Clean + Split Jerk @ 70%

4 Rounds
10 Wall Ball
10 Burpees
Rest 2min
2 Rounds
10 Pullups
10 KB Swings
10 Walking Lunges
5 Man Makers

Thurs
10min EMOM alternate
40 Double Under
10 Push jerk
Rest 2min
10min EMOM alternate
15 DB Deadlift
10 DB single-arm squat snatch
Rest 2min
10min EMOM alternate
10 Cals Bike/Row
10 Overhead Squat

Friday
4×4 Front Squat (increasing)

20min AMRAP w/ a partner
500 ft farmers carry
100 DB Box Step Overs
100 Russian Swings
100 Pushups
200 Double Unders