Fri, Jan 15, 2016

IMG_6781

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 50 Double Unders
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 10 Front Squats (45-65#)
  • 10 Push Presses (45-65#)
  • 5 Thrusters (45-65#)

—Strength—

  • Deadlift 3 reps every 30 sec. for 5 mins. @ 55% of 1RM

 —Conditioning—

For Time:

  • 10 Thrusters (95/65)
  • 50 Double Unders
  • 8 Thrusters
  • 40 Double Unders
  • 6 Thrusters
  • 30 Double Unders
  • 4 Thrusters
  • 20 Double Unders
  • 2 Thrusters
  • 10 Double Unders

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