Tuesday 6/20/17 - Workouts of the Day

June 20, 2017

 

MAIN WOD

M-1: 400m Farmers Walk For Time:

*55/35 is an estimate weight

*Try to use KBs

*NO RUNNING

*Should be able to complete without setting down more than 3 times

--6:00 Time Cap--

 

M-2: Ring Row 4 Sets of 8-10 @ X131 Tempo

X131 = Accelerate up, pause at top, three second eccentric, pause at bottom

 

M-3: For Time @ 0:00

150 Double Unders

 30 Dumbbell Snatch, 50#/35#, alternating

 --TIMECAP: 6:00--

1:00 Rest/Transition

@7:00 4 Rounds For Time:

12 Box Jump Overs, 24/20

 12 Thrusters, 95#/65#

--TIMECAP: 10:00 (17:00 on running clock)--

 

FITNESS CLASS

F-1: Bench Press

Build to a Heavy Set of 5

 

F-2: 3 Rounds:

15 Calorie Bike

30 Sit Ups

30 Walking Lunges