Thur, Oct 8, 2015

success

Workout of the Day

—Warmup—

  • 400m Run/500m Row
  • 40 Double Unders
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 30 sec. Goblet Squat Hold in the Bottom
  • 10 Goblet Squats
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 30 PVC Pipe Dislocates
  • 30 PVC Figure 8s (15 each direction)
  • 20 Buzz Saws
  • 10 Presses (w/45-65# bar)
  • 10 Front Squats (w/45-65# bar)
  • 5 Overhead Squats (w/45-65# bar)

—Conditioning—

For Time: (9 Min Cap)

  • 50 Double Unders
  • 21 Overhead Squats (95/65)
  • 40 Double Unders
  • 15 OHS
  • 30 Double Unders
  • 9 OHS
  • 20 Double Unders
  • 6 OHS
  • 10 Double Unders
  • 3 OHS

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