9.20.2018

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row 15/12 Cals
  • Partner B – Medball Squat x 10 + Hang from Bar
  • Partner C  – Alt Box Step Up/Step Down

-Rotate stations when the rowing partner is finished.

Workout of the Day

A. 4 Sets

  • Halting Clean Deadlift x 3-5

-pause at the upper thigh and hold for 2 to 3 seconds before returning to the floor. Start your sets at 75-80% of your Clean 1RM.

B. 3 Sets

  • B1: Front Rack & Overhead Carry x 100ft per – Rest 60 seconds
  • B2: Goat Bagger x 10-15 – Rest 60 seconds

C. 3 Sets – Against a 13 minute clock:

  • 60 Seconds – Row Cals
  • 30 Seconds – Rest
  • 60 Seconds – Wallball (20/14lbs to 10/9′ target)
  • 30 Seconds – Rest
  • 60 Seconds – Burpee Box Jump Over (24/20″)
  • 30 Seconds – Rest

 

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