Wednesday 6-5-18

Skill- Bar Muscle up. Chest 2 Bar. Spend 10 minutes.

Wod

4 Minute Amrap

5 Bar Muscle Up or 7 Chest 2 Bar

10 Bar Facing Burpees

15 Over Head Squats 95,65

Rest 4 Minutes

4 minute Amrap

10 Thrusters 95,65

20 Russian KB Swings 70,55

30 Double Unders  

Rest 4 minutes

4 Minute Amrap

30,21 Calorie Row

15 Hang Power Clean 95,65

10 Box Junp 24,20

 

 

 

Tuesday 6-5-18

Oly

1) Back squat - 5x3@80%

2) Push press - 5x5@73%

 If you are not very technical in the snatch feel free to up the weight on the snatch dead lift to a moderately heavy set of 3. 

21-15-9

Sumo Dead Hi Pulls 115,80

Wall Balls 20,14

400 m Run

Workout starts with a run and ends with the round of nine...