WORKOUT OF THE DAY, MAY 8TH 2018


Published May 8, 2018


STRENGTH:

#gymnastics pressing

*If doing handstand pushups, choose one of the rep schemes below based on your hspu level. 

On the Minute x 12 (3 Rounds): 

Minute 1 –  8 Reps  or 6 Reps or 5 Reps

Minute 2 –  8 Reps or 6 Reps or 5 Reps

Minute 3 –  8 Reps or 6 Reps or 5 Reps

Minute 4 – :30 Plank or Rest

or 

On the Minute x 12 (3 Rounds): 

Minute 1 –  10 Strict DB Press either standing or seated

Minute 2 –  :40 Sec Plank

Minute 3 –  10 Stict DB Press either standing or seated

Minute 4 – :40 Sec Plank

#deadlift (12 Min)

Build to a "heavy" set of 3 Reps

Use this as a primer for your WOD

WOD:

#smooth criminal

AMRAP 15:

60 Double-Unders  (Scale to 120 Singles or 10/8 Cal Bike or Row)

30 Wallballs (20/14)

15 Deadlifts (245/165)  *BeachFit will do Double Suitcase Deadlifts  **If not at Rx weight use approx 55% of 1RM

 


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