WORKOUT OF THE DAY, NOVEMBER 19TH 2018


Published November 18, 2018


STRENGTH:

Every 2 minutes for 12 minutes

#back squats

8 Repetitions @ 64%

6 Repetitions @ 74%

4 Repetitions @ 79%

#front squats

5 Reps @ 69%

5 Reps @ 69%

5 Reps @ 69%

BeachFit will do:

AMRAP 12

10 Cal Bike

20 Alternating Lunges (10 Per Leg)

10 Up/Up/Down/Down Planks

WOD:

#Bane

For Time:  (20 min Cap)

40 Kipping Handstand Pushups  *Scale to Inverted Pushups

20 Ring Muscle-Ups *Scale to Burpee Pullups

10 Rounds of "Macho Man"

1 Round of "Macho Man"

3 Power Cleans + 3 Front Squats + 3 Jerks

Rx - 155/105lbs (Rx+185/135)

**If not at Rx, choose load you could do 9+ Clean and Jerks with in a row, fresh, touch and go

***Looking to start the 10 rounds by the 10:00 mark

BeachFit will do:

40 Inverted Pushups

20 Burpee Pullups or (20 Burpees then 20 Ring Rows)

10 Rounds of :

5 KB Cleans + 5 KB Goblet Squats + 5 KB Press

 


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