Public Whiteboard

Components

Santora

Settings

WOD

10/13/2019

QOD

Sing along Sundee!!

Warm-up

AMRAPx8
200m row
5 KB deadlift (35/26)
5/arm hang clean
5/arm jerk
+
1:00/side
couch
lizard
ring shoulder ext.

Strength

Take 15 minutes to warm up your squat clean and deadlift!

Santora (3 Rounds for reps)

3, 1-Minute AMRAPs of each movement: Squat Clean, 155#
20' Shuttle Sprint
Deadlift, 245#
Burpees
Jerk, 155#
Rest

In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010

To learn more about Santora click here

Competitive:
Squat Clean/Jerk @ 155/105
Deadlift @ 245/195

Recreational:
Squat Clean/Jerk @ 135/85
Deadlift @ 205/155

Lifestyle:
Squat Clean/Jerk @ 95/65
Deadlift @ 135/95

Stimulus: Go hard on each minute and then look to match rounds as you repeat movements

Whiteboard:

Sunday, October 13, 2019