WORKOUT OF THE DAY, MAY 28TH 2019

Great work to all those that participated in Murph yesterday.  Hope everyone had a great Memorial Day holiday.  

STRENGTH:

Alternating On the Minute x 10:

Minute 1 – 15/12 Calorie Row or 11/8 Cal Bike  (*Scale to 12/10 Row or 10/8 Cal Bike or approx :45 Sec)

Minute 2 – 5-4-3-2-1 Deadlifts  (70%,73%,76%,79%,81%)

*BeachFit will do 5 KB Suitcase Deads per Side

WOD:

#jelly bean (18 min Cap)

50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts

40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts

30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts

20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts

10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts

Rx: 275/185lbs  or  Approx 65% of 1 RM

BeachFit will do Single Heavy KB Deadlift (70/53lbs)

CASHOUT:

#body armor

3 Sets:

30 Glute Bridges (Put heels on a bench – go for quicker reps on these today)

200 Meter Double KB Carry

Rest 2:00 between.

On the Double KB Carry:

Meters 0-100 – Left KB in Front Rack, Right KB in Hang
Meters 101-200 – Left KB in Front Rack, Right KB in Hang

 

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