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