WORKOUT OF THE DAY, DECEMBER 5TH 2018


Published December 4, 2018


WOD:

#rugrats

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs 

15 Dumbbell Front Squats  (2x50s/35's)  (Barbell 115/75lbs)

15/12 Calorie Assault Bike  (*18/13 Cal Row)

*The aim, stimulus wise, is to place us at round completion in the general viscinity of 2:30. This will naturally deviate somewhat between athletes, but if we are completing our first round closer to the 3:15-3:30 mark, we will not be able to sustain the intensity. If this is the case, we want to modify the repetition scheme by removing a handful of burpee box jump over repetitions and/or a handful of calories fro the bike. Let's aim to sustain the repetitions on the dumbbell front squats.

CASHOUT:

#odds and ends

For Time:

50 Weighted Ab Mat Sit Ups  (Rx+50 GHD Sit-Ups)

100' Handstand Walk  (Scale to Bear Crawl)

20 DBall Cleans (150/100)  (Scale to 100Ft Double KB Front Rack Walking Lunge (53/35lbs)

OPTIONAL "THUNDERBRO" CASHOUT:

1-3 Rounds 

Max Banded Decline Pushups (Feet Elevated on small box or couple of plates) * Can be done without band if desired

30 Banded Face Pulls 


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