WORKOUT OF THE DAY, JUNE 26TH 2018


Published June 25, 2018


STRENGTH:

#over my head

Alternating OTM x 12 (6 Rounds)

Even Minutes – 16 Ab Mat Sit Ups (Rx+12 GHD Sit-Ups)

Odd Minutes – 3 Overhead Squats  *Start at 60% of 1 RM Overhead Squats.   (Scale to Front Squats)   *

BeachFit will do 10 Alternating Lunges with weight

WOD:

#jack squat  (15 min Cap)

21 Front Squats*, 21 Kettlebell Swings, 400m Run

15 Front Squats, 15 Kettlebell Swings, 400m Run

9 Front Squats, 9 Kettlebell Swings, 400m Run

Rx Barbell – 135/95
Rx Kettlebell – 70/53

*BeachFit do KB Goblet Squats

CASHOUT:

#odd object

3 Rounds, Not for Time:

200m Double Dumbbell Walk

1st 50m – Left Arm Overhead, Right Arm Hang
2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50m – Both Overhead

Dumbbells are preferable, but kettlebells also fit here. Athlete’s choice on loading, with the intentions being that we can complete each 50m segment without breaking (ideally further, but we should not *need* to break up any segment due to loading). Free to build between sets. Rest as needed between.


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