Workout of the day

9/22/17

EMOM 10
2-8 Perfect STRICT Burpees to a target
Scaled as needed based on athletes ability
Strict means no worming, full push up, plank position must be visible on the way down and up. 6 count
2=:12, 8=:48

Death by 10 Meter Run
EMOM, start with 1 rep
each additional minute perform an additional rep for as long as possible, if stop <10, rest 1 round and start again with 1 rep

9/21/17

Deadlift
3×2

Amrap 12
20 Banded Good Mornings
20 Push Press 95/65#
10 Banded Pull Throughs
pull throughs heavy

9/20/17

Lurong WOD 1

9 min amrap
8 lateral bar burpee
7  power cleans 95,135
6 front rack lunge
5 shoulder to over head