WORKOUT OF THE DAY, JANUARY 16TH 2018


Published January 15, 2019


STRENGTH:

#back squats

Every 2 Minutes for 12 minutes, complete:

Set 1:  2@83%

Set 2:  2@83%

Set 3:  2@85%

Set 4:  2@85%

Set 5: 2@87%

Set 6:  2@87%

BeachFit will do:

AMRAP 13

10/8 Cal Bike

12 Squats (add weight - Goblet if desired)

14 Plank Taps (7 per side)

WOD:

#frankthetank

In a 5:00 Window…

50 Wall Balls (20/14)

Time remaining, AMRAP:

12 Deadlifts (185/135)*  (BeachFit will do KB Deadlifts)

12 Barbell Facing Burpees

Rest 5 minutes

In a 5:00 Window…

35 Wall Balls (20/14) 

Time remaining, AMRAP:

12 Deadlifts (225/155lbs)* (BeachFit will do KB Deadlifts)

12 Barbell Facing Burpees

Rest 5 minutes

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

12 Deadlifts (275/185)* (BeachFit will do KB Deadlifts)

12 Barbell Facing Burpees

*We want to choose our deadlift weights accordingly to match the stimulus of the workout.
Part #1 – A weight we could deadlift for 25+ repetitions unbroken, when fresh.
Part #2 – A weight we could deadlift for 20+ repetitions unbroken, when fresh.
Part #3 – A weight we could deadlift for 15+ repetitions unbroken, when fresh.

 

 

 


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