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Monday September 3

“Hammer”

-HERO WORKOUT-

Five rounds, each for time, of:
5 POWER CLEANS 135/95
10 FRONT SQUATS 135/95
5 JERKS 135/95
20 PULL UPS
Rest 90 seconds

 Rx – as written above.

Scaled – 115/75, jumping pull-ups/bar- rows

RECOVERY

2 ROUNDS OF: 2 wall-climbs + 20 band pull aparts

Couch Stretch 2min/leg

 

Teen

EMOTM 10min:

Max Effort Double Unders

Max Effort Handstand Push Ups

  • Alternating Movements
  • Working for only 30 sec of each min, the rest is rest.

 

 W.O.D

“QUICK SAND”

Alternating “On the Minute” x 8 (4 Rounds):
Even Minutes – 18-16-14-12 DB Snatches (50/35)
Odd Minutes – Max Burpee Box Jump Overs

Melinda MettenMonday September 3

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