Monday 8/28/17 - Them Thighs Tho

August 28, 2017

 

 

MAIN WOD

M-1: 15:00 EMOM

1 Power Clean

*Start at 60%
*Add weight every 2-4 successful reps

*Aim for no misses

 

M-2: 15-12-9

Assault Bike or Row Calories

Double KB/DB Front Squat (Heavy)

 

L1: 15-12-9

Assault Bike or Row Calories

Goblet Squat

 

Extra Credit:

3 Sets, Not for time:

20 Back Rack Walking Lunges

10 Single arm DB Rows/ Side

:30 - :45 Superman Hold

 

FITNESS CLASS

M-1: 10:00 EMOM

3 Power Cleans

 

M-2: 30-24-18

Kettlebell Swings

Goblet Squats

 

WEIGHTLIFTING

W: 3 sets:

8 Half kneeling press/side

8 Good mornings

8 OHS

 

W-1: Power Snatch 15x1 EMOM

Start at 60% of Full Snatch

Add Weight every 2-4 reps

 

W-2: Snatch 3 Position Lift Off

3x3 @ 75-90% of 1RM Snatch

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