WORKOUT OF THE DAY, DECEMBER 4TH 2018


Published December 4, 2018


WOD:

#down time

Ascending Ladder for 7 Minutes:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks

After the round of 12 keep adding 3 Reps per Round...

Rx - 115/80

BeachFit will do KB Deadlift, KB Swing, and KB Press 

#body armor

3 Giant Sets:

10 Barbell Good Mornings

20 Dumbbell Box Step-Ups (20 inch box for all)

30 Glute Bridges

Rest 1-2:00 between sets.  This as a 60 repetition "unbroken" set, as opposed to three movements that we casually move between. Let's move at our best, but move with a purpose.

Videos:

Box Step-Up - Video
Glute Bridge - Video

CASHOUT:

#rowing + hspu

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU

At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.


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