WORKOUT OF THE DAY, JANUARY 23RD 2019


Published January 22, 2019


Congrats to Coach Amy and Caleb on their wedding! Cheers to a lifetime of happiness and awesome WODs!  

WOD:

#stamina squating

On the 2:00 x 5 Rounds:

3 Front Squats  (BeachFit will do 5 KB Goblet Squats + 10 KB Goblet Alternating Lunges)
6 Back Squats
**25-50' Handstand Walk**

Round #1 - 55% of 1RM Front Squat
Round #2 - 60% of 1RM Front Squat
Rounds #3+4+5 - 65% of 1RM Front Squat

The actual distance comes second to that stimulus. We can turn this into a shorter walk, or, turn this into practice until the 1:30 mark on the clock of that specific window. In terms of practice, it can be handstand walk attempts, or one of the following drills below:

Handstand Hold Weight Shifting - Video

Box Shoulder Taps - Video

Wall-Facing Handstand Hold

Plank Hold

WOD:

#girl power

AMRAP 18:

21/15 Calorie Assault Bike  (Rower 30/21 Cal)

3 Rounds of "CTB Cindy" 

5 Chest to Bar Pullups (Scale to Pullups or Ring Rows)

10 Pushups

15 Air Squats

5 Squat Cleans  185/135lbs or 205/145lbs or (Rx+225/155) **BeachFit will do 10 KB Swings

CASHOUT:

#body armor

1-3 Supersets:

:30s Kettlebell Front Squat Hold

10 Kettlebell Bent Over Rows (each side)- Video

50 Banded Pull-Aparts- Video


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