WORKOUT OF THE DAY, OCTOBER 13TH 2017


Published October 12, 2017


Save the Date.  Saturday November 12th at 8am...Muscles and Mimosas!  Check out the Facebook Event page and stay tuned for more details. 

STRENGTH:

Front Squats

6 Sets of 2:

Sets 1 & 2 – 80%

Sets 3 & 4 – 85%

Sets 5 & 6 – 90%

*If you don't know your 1 Rep Max, build up to a heavy triple.  

BeachFit will do:

EMOM 12

Min 1: 6-12 Burpees

Min 2: 10 KB Goblet Lunges(5leg) + 8 KB Hammer Curls

Min 3:  :30 Plank

WOD: (13 min cap)

#double or nothing

3 Rounds:

75 Double Unders 

50 Air Squats

15 Power Cleans (135/95) (Rx+165/110lbs)

CASHOUT:

Farmer Carry 200m 

10 Pushups

Front Rack Carry 100m 

10 Pushups

 


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