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Tuesday – 6/20/2017

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The Workout for Tuesday is:

 

WARM-UP

AMRAP x 6

  • 15 Hollow Rocks
  • 10 Lunge Jumps or Lunges
  • 10 Wall Balls
  • 4 Inchworms

 

WOD SPECIFIC

Tabata Toes-to-Bar

8 x :20/:10

 

STRENGTH

(Performance)

Bench Press: 10 x 3

*New set every 60 seconds

(Fitness)

Floor Press: 10 x 3

*New set every 60 seconds

 

CONDITIONING

“Diane”

For Time

21 – 15 – 9

  • Deadlifts (225/155)
  • Handstand Push-Ups

Time Cap = 10 minutes

 

EXTRA CREDIT

-Mobility: 2-3 exercises from posters

-Applied Strength: EMOM x 30 (low to moderate weight – work positions. Use blocks if you can.)

  • EMOM x 10: Clean (at hip)
  • EMOM x 10: Clean (at mid thigh)
  • EMOM x 10: Clean (2″ below knee)

-Gymnastics: 10 minutes

  • Practice HS Walking

-Gross Conditioning: 10RFT

  • 100m Sled Push (45/25)
  • 15 Cal Ski
  • Rest 60 seconds