WORKOUT OF THE DAY, FEBRUARY 14TH 2020


Published February 13, 2020


We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes...you know...the one that everyone always wants to use, but there are only 2....our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It's a win win for everyone! These are on sale NOW at the box. You can even gift your raffle ticket if you choose. 

STRENGTH:

#frontsquats (11min)

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

BeachFit will do:

AMRAP 8

5 KB Goblet Squats

7/5 Cal Ski

10 V-Ups (or Alt Dead Bugs)

WOD:

#fran (12 Min Cap)

21-15-9:

Thrusters (95/65)  (BeachFit will do DB Thrusters)

Pull-ups

OR

#complexfran

For Time: 

6 Bar Muscle-ups 

9 Chest to Bar Pull-ups 

12 Pull-ups

21 Thrusters (115/85) Rx+135/95lbs

6 Bar Muscle-ups 

9 Chest to Bar Pull-ups 

12 Pull-ups

15 Thrusters (115/85)

6 Bar Muscle-ups 

9 Chest to Bar Pull-ups 

12 Pull-ups

9 Thrusters (115/85)

CASHOUT:

#odd object fun

On the 0:00

For Time: 

30 TTB (Scale to Ab Mat Sit Ups)

21/15 Calorie Assault Bike (or Row)

9 Sandbag Cleans (150/100) (Scale to DB Power Cleans)

*7 Minute Time Cap

On the 8:00

For Time: 

15 Kipping Deficit Handstand Push-ups (4.5"/3") (Scale to HSPU or Strict DB Press)

21/15 Calorie Assault Bike (or Row)

100' Sandbag Carry (Scale to Heavy Farmer Carry)

 

 

 

 

 


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