7.19.2016

Warm Up

Row 300m

Then 2 Rounds of:

  • Inchworm x 3
  • Good Morning x 6
  • KBS x 9

Workout of the Day

A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.

  • Set 1 – 8 reps @ 60% of 1-RM
  • Set 2 – 8 reps @ 65%
  • Set 3 – 6 reps @ 70%
  • Set 4 – 6 reps @ 75%
  • Set 5 – 4 reps @ 80%

B. With a continuous running clock, perform the following:

  • 0:00 – Row 1000m
  • 5:00 – Power Clean x 30 (155/105) OR KBS x 75 (53/35)
  • 10:00 – Wallball x 75 (20/14lbs to 10/9′ target)
  • 15:00 – Burpee Box Jump Over x 30 (30/24″)
  • 20:00 – Run 800m

-score is total working time and total number of reps completed. If the athlete fails to complete the work at the end of the 5 minute period, then they will just move on to the next piece.

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