October 13, 2016

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game-Musical Balls😁

1000 m Row for time

Burgener Warm Up

STRENGTH:

Go over Snatch and Clean

(These are both heavy and full squat)

METCON:

12 min Emom

Odd-2 Snatch (singles)

Even-30 dubs

 

Rest 2 min

 

12 min Emom

Odd-2 Cleans (singles)

Even-5 Strict TTB + 5 Kipping TTB

ACCESSORY:

 

3 Rds

10 Hammer Curls

10 Dips

 

Abs

3 Rds

12 Barbell Sit Ups 

10 Med Ball Twist 20/14

10 Superman's (legs straight and together/arms on ears)

 

Stretches

RomWod


MODWOD PROGRAM

WARM UP:

Game-Musical Balls😁

1000 m Row for time

Burgener Warm Up

STRENGTH:

Go over Snatch and Clean

(These are both heavy and full squat)

METCON:

12 min Emom

Odd-2 Snatch (singles)

Even-30 dubs

 

Rest 2 min

 

12 min Emom

Odd-2 Cleans (singles)

Even-5 Strict TTB + 5 Kipping TTB

ACCESSORY:

 

3 Rds

10 Hammer Curls

10 Dips

 

Abs

3 Rds

12 Barbell Sit Ups 

10 Med Ball Twist 20/14

10 Superman's (legs straight and together/arms on ears)

 

Stretches

RomWod

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