WORKOUT OF THE DAY, DECEMBER 26TH 2018


Published December 25, 2018


Time to keep it back into gear!  Hope everyone had a great Christmas Holiday!

 WOD:

#clean sheet

Part #1 - AMRAP 3:
9/6 Calorie Assault Bike, Row, or Ski  (Running option 100m Sprint)
9 Power Cleans (95/65) ** BeachFit KB Deadlifts

- Rest 3:00 -

Part #2 - AMRAP 3:

9/6 Calorie Assault Bike, Row or Ski  
7 Hang Squat Cleans (115/80) **BeachFit KB Tators

- Rest 3:00 -

Part #3 - AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95) **BeachFit KB Goblet Squats

**Part #1 - A load we could clean (power or squat) or 24+ repetitions unbroken when fresh.
Part #2 - A load we could clean (power or squat) or 18+ repetitions unbroken when fresh.
Part #3 - A load we could clean (power or squat) or 12+ repetitions unbroken when fresh.

CASHOUT:

#upside down

21-18-15-12-9:

Kettlebell Swings (53/35)

25' Handstand Walk  **Scale to Bearwalks, 2 Wall Climbs per round or 20sec Handstand hold against wall

OPTION OLY WORK:

On the 1:30 x 5 Sets:

1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Percentages based off 1RM Squat Clean:

Set #1 - 65%
Set #2 - 70%
Sets #3+4+5 - Build to a heavy, but not max effort, complex for the day.

 


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