workout of the day
05.03.2021
WOD
"Brown Bag"
20:00 EMOM
min 1- 5 power cleans 135/95 115/75 95/65 RX + 155/105
min 2- 200m row or run
min 3- 15 TTB or hanging knee raises
min 4- 15 burpees
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
03.20.19
WOD
10:00 EMOM
every min perform 3 bar facing burpees + 1 heavy clean @ 85%
Core Finisher
https://www.instagram.com/p/BnphutvnGjB/
3 sets - all on a bench
5 reps each side moving DB lateral underneath your plank
5 reps each side plank with DB powell raise
10 reps in a plank doing up downs
