Workout of the Day

Saturday, September 23rd 2017

Annette

Partner WOD

800m run
100 American Kettlebell Swings (53/35)
100 Pull-ups
100 Plate Lunges (45/25)
100 Hand-release Push-ups
100 Sit-ups
800m Run

Partners run the 800 together, then work one at a time to complete reps

 

Wednesday, September 20th 2017

Binh

Double Under Skill work

10 Minute EMOM:
Evens: 50 Single Unders/*Single Unders
Odds: 30 Seconds Double Under Attempts/*Double Unders

<30 Unbroken Double Unders/>30 Unbroken Double Unders
*Must pick a rep scheme for singles and doubles and stick with it each round

For time:
Partner 5k row
Every 5 minutes,
100m Farmers Carry (70/53), partners switch as needed

Tuesday, September 19th 2017

Eric

Front Squat: Week 2

Percentages are based off of 90% of your 1RM
Set 1: 3 x 70%
Set 2: 3 x 80%
Set 3: 3+ x 90%

3 Rounds:
150 Single Unders
5 Bar Muscle Ups/10 Chest to Bar Pull-ups
12 Squat Cleans (115/75)