8/7/2017

8/7/2017

Nice work to you all who came out and took part in the Mt. Erie WOD. It was tough and most importantly a wicked good time. Hope to have at least one, if not more, out of the gym WODs before summer ends. 

Workout of the Day:

1) Coach Led Warm-up

2) Back Squat 3-3-3-3-3-3 reps increasing weight each set looking for a new 3RM by the last set

3) EMOM for 10 Minutes complete
Even Minutes - 10 Weighted lunges with 105/75 in the front rack
Odd Minutes - 12 Box Jumps 30/24

4) Not For time complete 4 Rounds of
60 Second Plank
100m Single Arm farmers carry switching hands half way using a KB AHAP
 
5) Stretching/Mobility


Competition Programming:

1) Take 15 minutes to work up to a  5RM Power snatch

2) 3x3 power snatch using 95% of above

3) 3x3 Snatch Pull using 110% of your 1RM

4) For time complete
250 calorie cycle

5) Mobility/Stretching


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