Workout of the Day

5/1/2019

EMOM 10:00 for quality
A – Burgener warm up + 5 pass thrus
B – 4 alt groiners + 4 hips down pushup

EMOM 10:00 for quality
A – 3 stop snatch dead + snatch pull + hang power
snatch + snatch
B – split jerk x 3
*Empty BB or lighter

Annie

3 rfq
100m FW AHAP
20 alt dead bug
:40 side plank R
:40 side plank L

4/29/2019

EMOM 10:00
A – 3 stop clean dead + clean pull + hang power
clean + clean
B – push jerk x 3
*Empty BB or lighter

EMOM 5:00
:20 HS walk practice

30:00 long slow distance
Row
AB
Single under
Run – 1:00 out 1:00 back
*Rotate every 2:00
**No score
***Pick a pace that you can sustain for the entire
30:00 and that will allow you to keep moving the
entire time at the same RPE

4/27/2019

OPEN GYM
5 sets for quality
4 muscle up
or
1 muscle up attempt
or
3 ground assisted muscle up

COMMUNITY WOD
AMRAP 40:00
10 box jump over
20 pullup
30 pushup
40 situp
50 squat
*Teams of 2, alt movements