Tuesday, October 22nd

Posted October 21, 2019 by Dan Broughton & filed under Workout of the Day.

Double Under Skill work: spend ~ 12 minutes working on DU technique,
wrist rotation drills and jumping rhythm.
For those who have DU, complete 5 sets of 50 DU unbroken (must start over if not unbroken). Scale numbers accordingly based on athlete level.

WOD:

Alt EMOM 16
Even – Complete 3 power snatches 135lb/95lb
Odd – Run 200m

Monday, April 29th

Back Squat – 4×6 at 75%

Strength – shouldn’t need more than 2 minutes rest between sets.

AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55

Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.