WORKOUT OF THE DAY, JANUARY 24TH 2020

STRENGTH:

#front squat

On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%

BeachFit will do:

EMOM 9

1 Tempo Goblet Squat  (3 sec down, 2 at bottom) + 8 Plank Taps

WOD:

#crash test (15 min Cap)

For Time: 

1,500 Meter Row  (1200m Run or 75/50 Cal Assault)  *5 min max on row

30 Deadlifts (245/165) Scale to approx 70% of 1RM 

45 Lateral Barbell Burpees

**BeachFit will do Heavy Double DB or KB Deadlifts

CASHOUT:

#bodyarmor

1-2 Giant Sets:

50′ Single Arm Overhead Dumbbell Walking Lunge (Left) Video

50′ Single Arm Overhead Dumbbell Walking Lunge (Right)

50′ Broad Jumps Video

Rest 1:30 Between Sets

Scale to Single Arm Front Rack Lunge

 

 

 

 

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