Week of 5/22/17

Wednesday

7:00 pm Power I: Row Sprints

10 min EMOTM

100 m row sprint

This will start with Coach Mike at 7 pm so come early to warm up

Power II: Power snatch

7 min EMOTM

7 power snatch

A: 85/58

I: 75/53

R: 65/48

 

WOD: “Rahoi”

12 min AMRAP:

12 box jumps (24/18)

6 thrusters (95/63)

6 bar facing burpees

 

 

Saturday

Power: Deadlift

8 min EMOTM

3 deadlift

Add 10 lbs each minute

 

 

WOD: “SuperHero 1.0”

For time:
Run 1 mile
21 Thrusters (95)(63)
30 Pullups
21 Burpees
50 Situps
21 Power Cleans (95)(63)
30 Box Jumps
21 DB Snatches per arm (50)(35)
50 Double-Unders
Run 1 mile