jeff@316.fitness

2018-09-03

September 4, 2018 admin
0 Comment
WOD, Workout

Mon
Open Gym 10-12

Tues
Every 2min for 16min
Bike 300m / Row 150m / Run 100m + 3 Front Squat (increasing)

12min AMRAP
DB Burpee Box Step Over
EMOM stop and do 4 Single Arm Snatches

4 Rounds
8 Cals Bike/Row + Max set pull-up (c2b if able)
Rest 2min after each round

Wed
8min AMRAP
8 Toes to Bar
12 Cleans
16 Calories bike/row
Rest 5min
6min AMRAP
8 Toes to Bar
12 Snatch
200m Run
Rest 4min
4min AMRAP
8 Toes to Bar
12 Thruster
50 Ft Lunge

Thurs
10min EMOM
1 Squat Clean + 3 Front Squat + 1 S2OH

10x 1min Rounds
20 Air Squat + Max Effort Clean and Jerk
Rest 2min after each round

For Quality
4 Rounds
20 v-ups
100m Farmers Carry

Fri
10min EMOM alternating
7 Back Squat (increasing)
7 Strict Pullup (weighted if able)

30min AMRAP w/ Partner
Partner 1: 400m alternating sled push/pull
Partner 2: AMRAP of 25 Wall Ball, 15 KB Snatch, 10 HSPU