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Tuesday 9/5/2017

Since we did a Benchmark WOD yesterday, we will not be doing one today.

Lindsey

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 front rack KB lunges

10 KB swings

10 push ups, changing hand position each round

Sled push

Workout warmup:

Push Press, 5 sets. Use racks

1st. 5 reps 60%ish

2nd. 3-5 reps 70%ish

3rd. 2 reps 80%ish

4th. 1-2 reps 90%+

5th. 1-2 reps Max it out

Workout:

For time:
25 Power Snatches (75/55)
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars
 

Lift:

Back squat

5 x 10 on the 4 min
Warm up to 60% then add weight as you can for a heavy 5th 10 rep set.

Skill:

10 min EMOM:

Bar MU's, you pick the reps per minute, make sure you do the same amount for each minute. 

 

Earlier Event: September 4
Monday (Labor Day) 9/4/2017
Later Event: September 6
Wednesday 9/6/2017