WODs

11.17.17 Workout

11/17/2017

11.17.17

 

1) Core Tabata x 2 
Flutter Kicks
Superman roll to Hollow Hold
then
Round the world planks on Med ball
Russian Twists

 

2) Conditioning
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55 Calorie Row
55 Handstand Push-ups

Optional Strength Programming:

1) Power Snatch
Running Clock:
0-3 – Heavy Triple: High Hang Power Snatch (pockets)
3-6 – Heavy Double: Hang Power Snatch (knee)
6-9 – Heavy Single: Power Snatch (floor)

2) Midline
Not For Time:
30 Strict Toes to Bar 
45 GHD Sit-Ups
60 Abmat Sit-Ups