workout of the day
03.20.2020 WOD + At Home
WOD
For Time
9 squat snatch 135/95
15 power snatch 115/75
21 OHS 95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS 95/65
15 power snatch 115/75
9 squat snatch 135/95
08.05.19
WOD
15:00 EMOM
min 1: hang squat clean x "X"
min 2: bar facing burpees x 8
min 3: bar muscle up x 4/ C2B pull ups x 6/ strict pull up with tempo x 4/ banded pull ups with tempo x 8
X= by round
round one- 60% 1RM hang squat clean x 5 reps
round two- 65% x 4 reps
round three- 70% x 3 reps
round four- 75% x 2 reps
round five- 80% x 1 rep