WORKOUT OF THE DAY, OCTOBER 19TH 2020

WOD:

#superman

AMRAP 12 Minutes (8+ Rds)
18 Hang Power Cleans (95/65)
18 Push Ups
-Rest til 20:00-
AMRAP 8 Minutes (5+)
12 Front Squats (95/65)
6 Strict Handstand Push Ups (Scale to Strict Press)

#Accessory

3-4 Sets
12 Cossack squats
12 Single Arm Ring Row (each side)
24 Hip Extensions (Scale to Banded or BB Good Morning)

Cossack Squat
Single Arm Ring Row
Hip Extension

#Weighted Chin Ups

Work to heavy single
4×8 @30-40% of heavy Single

OPTIONAL AEROBIC CAPACITY WOD:

Run 15:00 (easy/moderate)
-Rest 3:00-
Run “Anaerobic Capacity” Workout
2x (400m at fast pace, 45sec rest), 
2x (200m at fast pace, 90sec recovery jog), 
2x (200m sprint, 90sec walk)
2x (200m at fast pace, 90sec recovery jog), 
2x (400m at fast pace, 45sec rest)
No additional rest b/t reps or sets

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