WORKOUT OF THE DAY, JANUARY 8TH 2019


Published January 8, 2019


STRENGTH:

#hspu + lunges

On the 2:00 x 5 Rounds:

40% of Max Kipping HSPU (Scale to 10 DB Push Presses)

50' Front Rack Dumbbell Walking Lunge  *Pick Weight* (50ft is approx 16 Lunges/8 per leg if space is limited)

WOD:

#fuller circle

For Time:

50/35 Calorie Assault Bike*

125 Double-Unders (Scale to 250 Singles)

2,000 Meter Row **

125 Double-Unders

50/35 Calorie Assault Bike

*If Bikes are all taken, we can do 50 Kettle Bell swings or 800m Run 

**If Rowers all being used, we can do 2000m Run

CASHOUT:

4 Rounds of a 2:00 Window:

15 GHD Sit-Ups (Scale to 20 Ab Mat Sit Ups - add weight if desired)

Time Remaining, Max DBall Hold (100/80)

No rest between rounds - 8:00 running clock.

 


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