Tuesday 111318

source SWoD: 15 min. to complete… 1) Snatch Grip Press 3×30%x2 2) Snatch 3×50%, 3×60%, 3×70%x2 Workout of the Day: 21-15-9 Toes-to-Bar (or K2E or Knee Raises) Power Cleans 155/115 *8 min. Cap; choose weight accordingly BodyFit: 3 Rounds…… 400m Run 21 SDHP 12 Burpee over KB

Monday 111218

go IRON RANGER* For Time… 22 second Silence 94 Goblet Squats 2/1.5 94 Push-Ups 94 Sit-Ups 94 Russian Kettlebell Swings 2/1.5 22 Burpees The workout, as programmed, starts at the 00:23 mark after the 22 seconds of silence *This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua […]