Week of 8/12/19

Wednesday

Skill & Power: Shoulders

10 min EMOTM:

odd: 3 HSPU (deficit if you can)

even: 3 single arm DB STO per arm

 

WOD: “Allentown”

3 rounds for time:

  • 20/15 cal bike
  • 20 DB OH walking lunges (50/35)
  • 20 DB box step ups (24/20)(50/35)

 

Cash out: Core

tabata mash of bench pikes and medball twists

 

Saturday

Power: Snatch

12 min to find a heavy single

 

WOD: “Altoona”

4 rounds for time:

  • 7 power snatch (135/93)
  • 400 m run
  • 7 bar MU (sub 10 CTB)
  • 40 m sled push (180/135)