10/16 – 10/21

10/16 – 10/21

Mike Tulimiero| wods| October 15, 2017| 0 Comments

Monday

Barbell Testing

15min to find 1RM power clean

Conditioning

AMRAP 15

3 Power Cleans (135/95)

5 Shoulder-to-overhead

7 Burpees over the bar

Tuesday

EMOM 12

Back squat 12 down to 1

*perform 12 squats during the first minute and decrease number of reps by 1 each minute

Conditioning

AMRAP 12

500m row

25 toes-to-bar

15 box jumps

Wednesday

5×7 Bench press – 2min interval

Conditioning

3Rounds:

3 lap run

2 laps with wall ball

1 lap farmer carry

50ft lunge

Thursday

Chipper

50 DB snatches

100 DU (scale to 250 singles)

100 KB swings

50 step ups with KB

Friday

EMOM 10

Build to heavy thruster (from the floor)

Benchmark

Jackie

Saturday

Build to 1RM power snatch

then

Isabel or Randy


Comment Here

Your email address will not be published. Required fields are marked *

*

*

Signup for Notification

Start Today

Take the Plunge

Sign up for 3 free On Board Foundations classes today!