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Day

September 21, 2017

WOD for 092217

September 21, 20170
Segment 1: Clean & Jerk Set 1RM Segment 2: Snatch Set 1RM Segment 3: 5 Rounds: 20 Calorie Row 10 Thrusters (Rx: 115/80 S1: 95/65 S2: 75/45)
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WOD for 092117

September 21, 20170
Segment 1: Core Strengthening: 4 Rounds: 10-20 sec Hollow Hold 10 V-ups 10 Tuck ups 10 Hollow Rocks Rest as needed after the entire set is done. Goal is to complete the set with as little rest between movements as possible Segment 2: Rowing Intervals: 4×500 meters rest 2:00 b/w efforts Scale distance to keep...
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