21 October, 2014

By 10/21/2014 wod

Fitness/Performance/Sport(5:00PM)

Strength

1 x 20 Back Squat @ 60% 1RM (Add 5 – 10# from last workout)

Conditioning

F: Alternating EMOM for 20:00:
Even-
20 Lateral Jumps
10 Kettlebell Swing 24/16kg
Odd-
5 Burpees
10 Single Arm Push Press 24/16kg

P: Alternating EMOM for 20:00:
Even-
20 Double-Unders
5 Power Snatches 95/65#
Odd-
5 Bar-Facing Burpees
5 Shoulder to Overhead 95/65#

S(5:00PM): Alternating EMOM for 20:00:
Even-
30 Double-Unders
5 Power Snatches 135/95#
Odd-
7 Bar-Facing Burpees
7 Shoulder to Overhead 135/95#

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