Monday WOD – 011116

Alan & Lilah

Alan & Lilah

Goal Setting for 2016
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WORKOUT OF THE DAY

Fitness
1. 3 Rounds:
10 Power Cleans, Moderate
1:30 Wallballs 20/14
1:30 Rest (After Round 3, Rest 4:00 before starting #2)

2. 3 Rounds:
10 Back Squats, Moderate
2:00 ME Double Unders
2:00 Rest (After Round 3, Rest 4:00 before starting #3)

3. Accumulate 150′ Handstand Walk or 75 Shoulder Taps

Performance
WEIGHTLIFTING:
1. 3-position Snatch – EMOMx6

CLASS:
1. 3 Rounds:
10 Power Cleans, Moderate
1:30 Wallballs 20/14
1:30 Rest (After Round 3, Rest 4:00 before starting #2)

2. 3 Rounds:
10 Back Squats, Moderate
2:00 ME Double Unders
2:00 Rest (After Round 3, Rest 4:00 before starting #3)

3. Accumulate 150′ Handstand Walk or 75 Shoulder Taps

STRENGTH:
1. Strict Press: 3×10 across

2. 4 Rounds:
8 Bent Over BB Row, HTLW
15 GHD Situps

3. 3 Rounds:
25 Pushups
25 Banded Face Pulls
15 Back Extensions