Workout of the Day
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WOD 02.21.17

Strength:

Split jerk, 3-2-1-1-1

WOD:

Amrap in 15 minutes:

30 Double unders

20 single arm dumbbell power snatches, 50/35lbs

10 toes 2 bar

Post loads and times to beyond the whiteboard. 

WOD 02.20.17

Strength (deload):

Lowbar back squat, 3 reps emotm for 10 minutes @65% 1 RM

WOD:

3 rounds for time:

25 hang power snatches, 75/55lbs

50 air squats 

Post loads and times to beyond the whiteboard. 

WOD 02.18.17

After warm up:

2 minute foam roll:

IT bands

Calves

2 minute Achilles plank

Speed:

Head 2 head, 7 per athlete:

100y shuttle , (25y  X4)

WOD:
“Helen”

3 rounds for time

400m run

21 American swings, 1.5/1 pood 

12 pull-ups

Post loads and times to beyond the whiteboard.