Friday 030615

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Workout of the day
SWoD: Novice: EMOM for 10 minutes of…
3 – Front Squats (add 5# to 1/30)
Advanced: Front Squat 2,2,2,2,2 @ 90% 1RM
-then-
WoD: 30 minutes to complete the following for quality reps of…
Hang Power Snatch 3,3,3,3,3,3
Hang Power Clean & Jerk 2,2,2,2,2,2
– after warming up, each set should ascend in weight. Finishing weight should be at or above 85% 1RM Snatch & 95% 1RM Jerk
-then-
After Bash: 10 minutes Coach Guided Mobility

SkinnyFit

5 min to complete
30 Lateral Jumps
20 Burpees
rest 1 min
10 min to complete
250m row
15 Burpees
15 Box Jumps
100 Singles
10 Burpees
10 Box Jumps
100m row
5 Burpees
5 Box Jumps
Rest 1 min
8 rounds
Planks any style
Endurance WoD
Swim Repeat 250m or Row 1250m, rest 2:30 until form/pace deteriorate

Friday 030615

Thursday 030515

Wednesday 030415

Tuesday 030315

Monday 030215

Sunday 030115

Saturday 022815

Friday 022715

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