Wednesday 020718

epic

SWoD:
15 min. to complete…
1) Muscle Snatch* – 40% (of snatch) 3 x 2 (10 min.)
2) EMOM for 5 min. – 3 Power Snatches 85% 1RM
Workout of the Day:
For time…
1 Singles 2 WBs 3 Burpees 4 Deadlifts 5 Sit-ups
6 Single s 7 WBs 8 Burpees 9 Deadlifts 10 Sit-ups
11 Singles 12 WBs 13 Burpees 14 Deadlifts 15 Sit-ups
16 Singles 17 WBs 18 Burpees 19 Deadlifts 20 Sit-ups
21 Singles 22 WBs 23 Burpees 24 Deadlifts 25 Sit-ups
*Singles add a zero, WB’s 20/14, DL’s 155/115
SkinnyFit:
EMOM for 7 min…..
5 Pull ups
15 Bar taps
5 Push Ups
15 Mt Climbers
-REST 1 min-
EMOM for 10 min…..
2 Barbell Complex: FS,Lunge,FS,Lunge
4 V Ups
2 Burpees
Endurance:
Swim- 75m, rest 45 seconds unitl pace/form deteriorate.
Hold intervals within 2 seconds of each other.
(Row-swim distance x 5)

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