Workout of the Day

Saturday, September 26, 2020

A) 15min Skill EMOM

Min1: 3 Snatch Balance + 3 High Hang Power Snatch

Min2: 3 Wall Walks (or 10m HS Walk)

Min3: 12/12 DB Rows (HEAVY)

B) For Time

Run 800m (race pace)

Row 2K/1600m

Run 800m (race pace)

AB 5/4K

Run 800m (race pace)

A1) 5.3.1.5.3.1 Bench Press

A2) 6×20-30s Boat Hold Flutter Kicks

B) 5 Min AMRAP

(5-10-15-20…. reps of)

WBS (30/20)

T2B

FINISHER (5:00 CAP)

50 Strict Dips

RX=Rings at MU height

A1) 4×8-12 Poor Man Glute Hams

A2) 4×20-30s Partner Chinese Planks

A3) 4x50m Plate Pinch Carry

B) 16min EMOM – 4 Rounds

Min1: 15/10 Cal Bike + ME Alt DB Snatch (60/40)

Min2: Rest

Min3: 15/10 Cal Row + ME Box Jumps (Step Down)(24/20)

Min4: Rest