17
May
Thursday, 18 May, 2017
Workout of the Day:
Warm Up:
3 Rounds of 5 Reps each of:
Sit Ups
Back Extensions
Push Ups
Squats
Pull Ups
Dips
Burgener Warm Up with PVC and Bar
Skill:
Warm Up Power Cleans
WOD:
3 Rounds for time of:
10 Power Cleans (155/ 105)
20 Bar Facing Burpees
Tempo Work:
12 Wall Ball every minute for 5 minutes
10:05, 85#
tempo work, check
weightlifting- speedy box squats – 50%x 2 x 6= 95#
60% x 2 x 6= 115#
speedy sumo pulls vs bands- 155# x 2 x 10, orange bands