jeff@316.fitness

2020-02-17

February 17, 2020 admin
0 Comment
WOD, Workout

Mon
5×4 Back Squat to heavy set
—–
4 Rounds
3min AMRAP
7 T2B
5 DL + 3 power clean + 2 front sq
20 Double Under
Rest 2min after each amrap
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Tues
0-7min Run 800m/Row 1k/Bike 2.5k
7-17min EMOM
3 DB Thruster + 4 DB Push Press + 5 Burpees (all in the same min)
20-27min Run 800m/Row 1k/Bike 2.5k
30+
4 Rounds
5/5 1-arm DB hang clean and jerk
10 Box Jumps
15 Wall Ball
———————————

Wed
EMOM x 6min
6 Power Clean
EMOM x 6min
6 Jerks
*Same weight for both
—–
12min AMRAP
10 Hang Snatch
5 HSPU
50 ft db lunge
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Thus
5×3 front squat to heavy set
—–
4 Rounds
20 KB Swing
15 Goblet Squat
20 KB Snatch
15 Calories
———————————

Fri
Every 2min for 12 min
5 reps @ 60% strict press
—–
Barbara
5 Rounds
20 pullup
30 pushup
40 situp
50 air squat
Rest 3min between rounds