10.20.2018

 In Workout of the Day

Workout of the Day

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

  • Station 1 – Run 150m + Double Under x 30
  • Station 2 – 1 Round of “Nate” OR 1 Round of “Cindy”
  • Station 3 – 1 Round of DB Triplet
  • Station 4 – 20/15 Cals Assault Bike or Row
  • Station 5 – Rest

1 Round of Nate is 2 Muscle Up, 4 HSPU, and 8 KBS. 1 Round of Cindy is 5 Pull Up, 10 Push Up, 15 Squats.

Today’s DB Triplet is 5 SA DB Thruster Left + 10 Burpee Over the DB + 5 SA DB Thruster Right.

Competition Class – Downtown 8am only

A. 3 Sets

  • Cat Cow x 10
  • Prone Kneeling T Spine Rotation x 5 per
  • SA OH Carry x 100ft per

B. 3 Sets

  • Double Under OR Triple Under x max reps in 30 seconds
  • Handstand Hold x AMSAP OR Freestanding HSPU x max reps in 30 seconds
  • Skater Squat x 4 per

C. 3 Sets

  • (Strict Ring MU x 1 + 3 Strict Dips) x 2-3 – Rest as needed.

D. Every 90 seconds for 12 minutes (8 Sets)

  • Split Jerk x 1 – Hold the receiving position for 2-3 seconds before recovering.

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