Wednesday October 30, 2019

Start burning calories now so you can sneak more candy later…


5 min warm up to working weight. Weight can be adjusted during 10 min clock.

10 min Strength EMOM:

Min 1: 5 hang squat cleans

Min 2: 5-7 barbell rows

*try to use the same bar for both lifts. One may be more difficult. That’s okay. Focus more on technique for the one that it is a little easier strength wise.

Workout: 15 minutes

60/45 db pushups(hands on db’s/chest2ground)

50 alt db power clean and jerk 50/35

40/30 db push ups

30 alt db power clean and jerk 50/35

20/15 db push ups

10 alt db power clean and jerk 50/35

*every break do 5 box jump overs 24/20



Straight leg sit-ups


Air squats


High knees

Tuesday, October 29th, 2019 at 10:51 pm / WODS