Workout of the Day

WOD 9/21/18

Barbell: Front Squat 2×4 @ 70% 2×3 @ 75% 2×2 @ 80%   Conditioning 3 Rounds For Time: 30/21 Calorie Row 15 Box Jump Overs (24″/20″) 7 Burpee Bar Muscle-ups

WOD 9/20/18

Midline 4 Rounds: (10:00 cap) Max Plank or 1:00 21 V-Ups   Benchmark Grace – 30 Clean and Jerks 135/95 or Isabel – 30 Snatches 135/95 *7:00 Cap   then… Run 1 Mile or Row 2k

9/19/18

Conditioning: “Dead Meat” For Time: (30:00 Cap) 1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145) 800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145) 400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)

GoFit 9/17/18

AMRAP x 10 Minutes 10/8 Calorie Bike 5 DB Man Makers   -Rest 2:00-   3 Sets :30 Alternating single leg v-ups -Rest :15 :30 Tuck-ups -Rest :15 :30 Russian twists -Rest :15