Wednesday, May 27, 2015

photo(931)We thought you’d appreciate a closeup of Anthony’s patriotic choices for Monday’s workout. This guy cracks us up! It’s always a fun class when Anthony is around.

052715 WOD

A. EMOM 12:00

Min 1: 100-meter run

Min 2: 0:30 handstand hold / walk / overhead hold

Min 3: 100-meter run

Min 4: 0:30 hollow rock

B. Strict press – 5/3/1 week 4 | month 1 [ DELOAD ]

40% x 5

50% x 5

60% x 5

Subset 3 x 10 / side KB oblique side bends (53/35)

C. For total time (including rest):

21-15-9

Power cleans (95/65)

Burpees

Rest 3:00

9-6-3

Power snatches (95/65)

Toes-to-bar

>> On-Ramp

For time:

15-12-9

Hang power cleans

Burpees

Rest 3:00

9-6-3

Hang power snatches

Tucks or sit-ups