jeff@316.fitness

2020-02-03

February 3, 2020 admin
0 Comment
WOD, Workout

Mon
Back Squat 5×3 – increasing to a heavy non-max set of 3

10min AMRAP
50 DU
12 Deadlift
3 Wall Walk

Tues
6min EMOM – 5 power clean
6min EMOM – 5 push Jerks (same weight and unbroken sets for both)
Rest 3min
10min EMOM alternate
1 lap around the gym farmer’s carry
5-10 T2B
Rest 3min
20min AMRAP
25 ft lunges
10 Burpee box jump
25 ft lunges
10 alternating hand db snatch (L+R=2)
10 Cals

Wed
10min to build to a heavy squat snatch double
10min of MU/c2b/pullup practice/warmup
Amanda
9-7-5
Squat Snatch
Ring Muscle Up

Thurs
7min EMOM
2 Front Squat (increasing)

30 pull-up
30 hang clean
30 shoulder to overhead
30 hang clean
30 pull-up

Fri
Every 2min for 10min
Strict Press @ 50% max for 6 reps

3 rounds
3min AMRAP
15/12 cals
15 burpees over the bar
ME Thrusters
Rest 3min between rounds
Add 5-10 lbs to thruster weight every round