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Friday – 10/13/2017

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The Workout for Friday is:

 

WARM-UP

4 Rounds

  • 15 sec Jacks
  • 15 sec Air Squats
  • 15 sec Mtn Climbers
  • 15 sec Jump Squats

 

WOD SPECIFIC

4 Rounds

  • 15 sec Plank
  • 15 sec Superman
  • 15 sec Side Plank
  • 15 sec Side Plank

 

STRENGTH

(Performance)

In 12-15 minutes, establish 1RM Front Squat

*Compare to August 25th

(Fitness)

AMRAP x 12

  • DB Front Squats x 12
  • Ball Slam x 12
  • Mtn Climber x 24
  • Band Pull-Apart x 24

 

CONDITIONING

“DT”

5 Rounds For Time

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans
  • 6 Shoulder-to-Overhead

 

EXTRA CREDIT

-Mobility: Athlete Specific (10-15 min.)

-Endurance: For Time

Machine Tri

  • 3/2.5k Ski Erg
  • 6/5k Assault Bike
  • 3/2.5k Row

*Compare to August 25th