WORKOUT OF THE DAY, NOVEMBER 22ND 2019


Published November 21, 2019


STRENGTH:

#front squats

On the Minute x 9:

1 Tempo Front Squat

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

**BeachFit will do DB Squat or KB Goblet Squat with same tempo

WOD:

#singled out

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean & Jerks (50/35) -Alternate sides every 5. 

1 Minute Calorie Row

1 Minute Rest

**Looking to get 15-20 reps at each station per round

CASHOUT:

1-3 Sets For Quality: 

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold (Scale to Banded Blank Hold)

:40 Double Kettlebell Static Squat

 

 

 

 


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