2.02.2019

 In Workout of the Day

Workout of the Day

Performance

In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:

  • Muscle Up x 3/2
  • Box Jump Over x 6 (24/20″)
  • Row 12/10 Cals

Rest 6 minutes, then:

In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:

  • Deadlift x 12 (115/75lbs)
  • Hang Power Clean x 9
  • STO x 6

GPP

In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:

  • Burpee Pull Up x 4
  • Box Step Over x 8
  • Row 12/10 Cals

Rest 6 minutes, then:

In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:

  • KB Deadlift x 10
  • Russian KBS x 10
  • Single Arm KB Push Press x 5 per

Comp Class – 8am Downtown

A. 3 Sets

  • Handstand Walk x 10-15m
  • Tall Box Jump x 1.1.1
  • Bottoms Up KB TGU x 1 per

B. Every 2 minutes, for 12 minutes (6 Sets)

  • Front Squat x 1 + Split Jerk

-From the racks. Hold the receiving position in the split for 1 to 2 seconds before recovering.

C. Every 2 minutes, for 10 minutes (5 Sets)

  • 1 Front Squat @ 32X1 + 1 Front Squat @ 20X1

 

 

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