Daily WOD

5 Sets of:
1a) Squat Snatch, 2-3 Squat Snatch up to 60% of 1RM, touch & go style if able.
1b) Rope Climb, skill work (60s) or accumulating volume.

——

5 Rounds of :40 work/:20 rest for quality:
1a) Double Unders or attempts
1b) KB SDHP (53/35)
1c) Russian Twists w/ a plate (25/10)
1d) Mountain Climbers, 2 count
1e) KBS (53/35)
*Scale as needed.

——-

Extra Credit:
Accumulate:
150 Banded Pull-aparts
100 Banded Pushdowns
75 Hollow Rocks

July 19, 2017

7.20.17. WOD

5 Sets of: 1a) Squat Snatch, 2-3 Squat Snatch up […]
July 18, 2017

7.19.17. WOD

12 min EMOM ODD Minutes: 3 Push Jerks @70-75% EVEN […]
July 17, 2017

7.18.17. WOD

26:00 AMRAP Row 500 Meters 12 Burpees 12 T2B 12 […]
July 16, 2017

7.17.17. WOD

Back Squat: 5 x 3 @75%. Rest 2:00 –Use 1RM […]

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