WORKOUT OF THE DAY, JANUARY 18TH 2018


Published January 17, 2019


WOD:

#sea legs

In a 15:00 Time Cap:

2 Rounds:

30/21 Calorie Row  (*Cal Bike 25/16)

25 Box Jump Overs (24"/20")

20 Front Squats (135/95)  *Should be a load you could do 21 Reps in row fresh  **BeachFit will do DB Squats

After the 2 Rounds you have 2 Options...BeachFitters will keep going and complete WOD as a 15 AMRAP...OR...

Time Remaining in the 15:00 Cap:

Build to a 1RM:

1 Squat Clean

1 Hang Squat Clean

1 Jerk

CASHOUT:

#skill conditioning

Alternating "On the 2:00" x 16 (4 Rounds):

Minutes 0:00-2:00:

50' Barbell OH Walking Lunge (Choose load, can build each of the 4 Rounds)  *Scale to Front Rack Lunge.   If non traveling with bar complete 16 Total Reps, 8 per leg)

Minutes 3:00-4:00:
50' Handstand Walk (Scale to Bear Crawl)
2 Rope Climbs (15') (Scale to 6 Chest to Bar Pullups, Pullups or Ring Rows)


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