Workout of the Week

Olympic Day

WOW” Free Workout of the Week

6/22/2015

Day # 1

  1. Behind Neck Push Press & Over Head Squat 5×3+3
  2. CJ High Blocks 5×2 @ 80%
  3. Squat 3×5
  4. P-Knot in each lat 2 minutes each

Day # 2

  1. Muscle Snatch & Sotts Behind Neck 3×3+3
  2. Snatch  5×2 @ 85%, 90, 85, 90, 85%
  3. Sumo Dead Lift 5×5
  4. Med Ball Leg Lifts 3×15
  5. P-Knot IT Band 2 minutes each side

Day #3

  1. Sotts Press Front of Neck 3×8
  2. Jerk Behind Neck & Jerk 5×2 @ 90- 93%
  3. Front Squat 3×5
  4. P-Knot T-Spine and Neck 2 minutes on each

Thanks for all the feedback from all who are following these FREE WODS – WOWS! Keep the comments coming and post your comments and questions! Have a great week!

FREE CROSSFIT CLASSES @ RWL Weightlifting / CrossFit 02038 June 22-27, 2015. Check out Schedule at www.crossfit02038.com

FREE P-KNOT CLASS this week at RWL Weightlifting – Monday night 7:30-8:00

  • Always have a proper and purposeful warm up
  • Eat balanced with good nutrient timing
  • Stay hydrated
  • Make a goal to stretch every day, minimum of 10 minutes, desired amount 30+ minutes.
  • Keep up to date! Instagram – RWL WEIGHTLIFTING
  • Facebook – RWL Weightlifting, Inc.


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