Workout of the Day

WOD 10/10/19

StrengthSnatch SkillEvery 1:30 for 6 Sets:1 Three Position Snatch (Hips, Knees, Floor)Conditioning”13.1″In 17:0040 Burpees30 Snatch 75/4530 Burpees30 Snatch 135/7520 Burpees30 Snatch 165/10010 BurpeesAMREP Snatch 165/120

WOD 10/9/19

Strength On the 1:30 x 6:1 Pausing Front Squat1 Front SquatConditioning (Cap 23:00)5 Rounds: 200 Meter Run20/15 Calorie Assault Bike15 Strict Handstand Push-ups

WOD 10/8/19

Strength On the 1:30 x 6 Sets:1 Clean Pull 2 Power CleanConditioning 3 x AMRAP 4, resting 4:00 between:15 Burpee Box Jump Overs (24″/20″)21 Power Cleans27/21 Calorie RowRound 1: 155/105Round 2: 135/95Round 3: 115/85

10/7/19

Strength:Snatch TechniqueOn the 1:30 x 5 Sets:2 Snatch BalancesConditioningWith a 9:00 Time Cap:21-15-9:Squat Snatch (95/65)Chest to Bar Pull-UpsAfter Completion or Cap, until the 12 Minute Mark:Build to Heavy Single SnatchPower or Squat