WORKOUT OF THE DAY, JULY 10TH 2018


Published July 9, 2018


WOD(s):

#Everest 

For Time:  (15 time cap)

21 Back Squats, 21 Strict Handstand Pushups  

15 Back Squats, 15 Strict Handstand Pushups

9 Back Squats, 9 Strict Handstand Pushups

Rx” Loading – 315/225

Modification #1 Loading – 275/185

Modification #2 Loading – 225/155

These are only starting points to work with. A strong place to be if we do not align with the numbers above is to take 75% of our current/estimated back squat best. 

#body armor 1

4 “Giant” Sets:

8 Unbroken Barbell Bench Press Repetitions

8 Unbroken Hang Power Cleans

Rest  up to 2:00 between sets.

Rx weight on both should be around 65-75% on both movement.

BeachFit will do: (Beachfitters will 20 Min AMRAP and body armor 2)

AMRAP 20

10 Goblet Squats

10 KB Swings

10 Pushups

10 Cal Row

#body armor 2

3 “Giant Sets”:

12 Alternating Dumbbell Strict Presses  (R=1, L=2)

15 Weighted AbMat Sit-Ups  

18 Dumbbell Floor Presses (Video)

21 Glute Bridge Raises (Feet on bench)  Rx+Slow Hip Extensions

Rest up to 2:00 between sets.

**Choose weights to go unbroken each movement.  Can go up each  set if desired.

 


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