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Thursday, Dec 8th

Posted December 7, 2016 by Dan Broughton & filed under Workout of the Day.

Today:

Strength:

Perform 5 perfect Sumo Deadlifts.   Weight does not need to be heavy.

Sumo Deadlift performed at West Side Barbell

Then, Perform 10 reps of perfect barbell good mornings.

*DL and Gm’s are done separately.

METCON

3 rounds

50 Sit-ups

15 buprpees

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Today's WOD

Monday, August 15th

Strength: Strict Press – 5 complexes 1 Strict Press 2 Push Press 3 Push Jerk 80%, 85%, 90%, 95%, ~100% Rest 90s

Strength – Final week of this complex, hoping to end our last set at or around our last known 1RM strict press.

Conditioning: Where’d my legs go? For time: 30 Dumbbell Thrusters 50/35 | 35 /20 30 Alt DB Reverse Lunge (farmer carry) 20 Dumbbell Thrusters 20 Alt Reverse Lunge 10 Dumbbell Thrusters 10 Alt Reverse Lunge

Workout – Gooooooodbye legs! Short and SPICY, break up the thrusters and lunges early to try and save your legs, but remember that once you finish your 30’s, you’re already halfway done!

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Posted in Workout of the Day | Comments Off on Monday, August 15th

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