09-20-17

09-20-17

skill/strength
21 min alternating otm
min 1: plate push
min 2: max cal ski erg
min 3: rest

wod
8 min amrap
10 wallballs (20/14)
3 power clean 155/105

cash out
2 min couch stretch each leg
2 min pigeon stretch each leg
3 min goblet squat hold

9-07-17

skill/strength
3 muscle snatch every min for 5 min
then 3 touch and go power snatch for 10 min

wod
14 minute amrap – 2 part buy in

part1
2 rounds
9 power snatch (95/65)
9 burpee
then…
part2
2 rounds
6 power snatch (95/65)
6 burpee
then… remaining time left in the 14 min

part3
amrap
3 power snatch
3 burpee

Next Page »