WORKOUT OF THE DAY, FEBRUARY 11TH 2019


Published February 10, 2019


STRENGTH:

#snatch

On the Minute x 11:

Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%

Minute 4 - Rest

Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%

Minute 8 - Rest

Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

BeachFit will do:

Every Minute on the Minute for 11 Minutes:

5 Plate Deadlifts + 5 Squats w/Plate + 5 Plate Ground to Overhead, remaining time to :40 Hold a Plank rotating between Plank, R Plank, L Plank, and Superman

WOD:

#shut down

On the 4:00" x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10m Shuttle Sprints ("6 down and backs")

Time remaining inside each window after task completion is rest.

CASHOUT:

#7heaven

Ascending Ladder for 7:00:

1 Ring Muscle Up, 3/2 Calorie Assault Bike
2 Ring Muscle Up, 6/4 Calorie Assault Bike
3 Ring Muscle Up, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached. 

*If not at Muscle Ups, perform either a Strict Chest to Bar Pullup or a Strict Ring Row

 


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