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Monthly Archives

May 2013

Friday, May 31st 2013

By | Workout of the Day | No Comments

Tech:
Snatch/Overhead Squat
Snatch will dictate the weight of the overhead squat or vice versa for EMOM. Practice both for 15 Minutes

WOD:
EMOM for 5 Minutes
1 Snatch
1 OH squat @ established weight or if possible 70/80% overhead squat
Then:
6 Min Max Rep
1 Sumo Deadlift High Pull (115/75)
1 HSPU
2/2, 3/3, 4/4, 5/5

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Wednesday, May 29th 2013

By | Workout of the Day | No Comments

Strength:
Barbell Complex
3 Front Squats
2 Jerks (@ 50% of 1rm Front Squat)
6 minute EMOM

WOD:
“Partner WOD”
One partner works at a time. All reps must be completed by both partners. This means partner A must complete 40 ball slams as well as partner B
60 cal row (30 each)
50 Wall balls
40 Ball Slams
30 Hollow Rocks
20 Push Press 95/65
10 Burpee Pull-ups

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