Workout Of The Day

  • WOD WEEK 9/18/17

    Friday 9/22/17

    "SNATCH"
    PART 1: Snatch Skill
    A) On the Minute x 5: 2 Pausing Snatch Grip Deadlifts
    B) On the Minute x 5: 3 Snatch High Pulls 

    Part 2: 
    Set 1- 3 Reps @ 50% of 1RM
    Set 2- 3 Reps @ 55% of 1RM
    Set 3 -2 Reps @ 60% of 1RM
    Set 4 -2 Reps @ 65% of 1RM
    Followed by "On the Minute x 5
    2 Reps @ 70%of 1 RM 

    "Head to Toe"
    AMRAP 8:
    7 T2B
    10 bar facing burpees 

    Saturday 9/23/17

    "ALWAYS REMEBERED"
    Teams of 2:
    2k Meter Row "Buy-In"

    4 Rounds:
    9 Rope Climbs (15')
    11 Bear Complexes (155/105) (135/95) (115/80)
    2k Meter Row "Cash-Out"


    Sunday 9/24/17

    "SUNDAY SERVICE"
    Join us for 3 Competitor WODs!!!



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