WORKOUT OF THE DAY, JANUARY 20TH 2016


Published January 20, 2016


WOD:

#grunt work

25 Calorie Row

25 Box Jumps, 24/20

200m Farmer Carry (53/35lbs)

20 Calorie Row

20 Box Jumps, 24/20

200m Farmer Carry (53/35lbs)

15 Calorie Row

15 Box Jumps, 24/20

200m Farmer Carry (53/35lbs)

10 Calorie Row

10 Box Jumps, 24/20

200m Farmer Carry (53/35lbs)

STRENGTH:

Bench Press

5x5

COMPETITORS:

1. Clean and Jerk
5×1 at 85%

2.  Barbell Cycling
EMOMx8
Odd:  4 Burpee Box Jumps + 6 TnG Power Cleans, 175/125 – no dropping the bar
Even:  4 Burpee Box Jumps + 6 ‘single’ Power Cleans, 175/125  – you must drop the bar after every rep

3. Barbell Pulling
A.  5×2 Dead Lift at 85%
B.  3×6-10 Glute Ham Raises
C.  2×20 Hip Thrusts

SESSION 2:
1.  Conditioning
3 RFT:
10 Bar Muscle ups
10m Overhead Walking Lunge, 185/135

2. Gymnastics Conditioning
100m Handstand Walk for time

3 Round NOT for time of:
10 L-sit Pull ups
10 GHDSU Bench Press, 45/35


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