WORKOUT OF THE DAY, JUNE 14TH 2022

We will be doing the WOD and STRENGTH in class today.

WOD:

#12 Round Fight (24 min Cap)

12 Rounds

10/8 Calorie Row, Ski Erg, Bike Erg *7/5 Assault Bike

8 Burpees over DB

6 Alternating DB Hang Clean and Jerk (50/35lbs) *Scale to 35/25lbs

Open Gym (Competitor Version)

15 Rounds

10/8 Calorie Row

8 Rower Facing Burpees

6 Chest to Bar Pull Ups 30 Min Cap

STRENGTH:

For Time (8 min Cap)

10 Thrusters 135/95 (115/75) [95/65]

50′ Back Rack Walking Lunge Steps 135/95 *Sub 15 Alternating Steps

10 Thrusters

50′ Front Rack Walking Lunge Steps

10 Thrusters

50′ OH Walking Lunge Steps

FINISHER:

#power snatch

Power Snatch

Every :90 for 12:00

5 Touch and Go Reps

Build slightly across each set

*The first 3 Snatch sets should be technique focused, then you should have 5 challenging “working sets”.

BODYBUILDING:

Lat Pulldowns 4 sets of 10

Seated Neutral Grip Cable Row 4 sets of 10

Lying DB Pullover 4 sets of 12

Standing Alternating DB Curl 4 sets of 10 (side)

Single DB Waiter Hold Curl 4 sets of 10

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