WOD: Tue 07.23.2019 “Panini”
Complex
In 10 Minutes Establish a Heavy
3 Deadlifts
2 Front Squats
1 Push Press
"Panini"
AMRAP 10
20 Deadlifts
15 Front Squats
10 Press
*at 70% of above complex
WOD: Mon 07.22.2019 “Imaginary Friends”
“Imaginary Friends”
50/40 Calorie Row
50 Handstand Push Ups
50 Strict Pull ups
50 Wall Balls (20/14)(10/9)
50 Inverted Burpees
50 Toes to Bar
50/40 Calorie Row
WOD: Sat 07.20.2019 “Mr. Brightside”
"Mr. Brightside"
AMRAP 20
12 Burpees
10 Hang Power Cleans
8 Front Squats
6 Shoulder to Overhead
WOD: Fri 07.19.2019 “Scars to Your Beautiful”
“Scars to Your Beautiful”
On the 5 Minutes for 30 Minutes:
1. 40/30 Calorie Bike
2. 800 Meter Run
WOD: Thu 07.18.2019 “Unbelievers”
"Unbelievers"
5 Rounds
20 Dumbbell Snatch
25' Overhead Walking Lunge
20 Dumbbell Step Ups (20/24)
25' Overhead Walking Lunge
WOD: Wed 07.17.2019 “Rowing Tosh”
TODAY: No Barbell in Acton
“Rowing Tosh”
With a Partner Row
3 Rounds:
250m-500m-750m
BEAST COAST BARBELL: 7/15-7/20
Monday/Tuesday;
A) Emom10: 3 hang snatch (knee) @70%
B) Every 90 sec for 6 sets: 2 hang Snatch + snatch (floor) @80%
C) Every 2 mins for 4 sets: 1 hang snatch + 1 snatch @88%
Wednesday:
A) 5x(3+1) Front squat + jerk (from the rack) @80% of c&j
B) 4x(2+1) front squat +jerk @85%
C) 3x(1+1) Front squat jerk @85-90% of C&j
Thursday:
A) 6×3 Back squat @80%
B) work up to heavy clean & jerk triple (not touch […]