Wednesday, December 13th

Posted December 12, 2017 by Dan Broughton & filed under Workout of the Day.

BRING A FRIEND DAY!

Today:

Partner WOD

42-30-18

Wall-Balls (20/14)

Box Jumps (24/20)

*5 Unison Burpees Every 2 Min

Then

5 Min AMRAP

200m Run

10 DB Snatches (45/25)*

*Each

Saturday, October 5th

Teams of 2: For Time 200 Goblet Squats 53/35 | 35/26 | 26/18 150 KB swing 53/35 | 35/26 | 26/18 100 Hang Power Clean 115/85 | 95/65 | 75/55 50 bar facing burpees 100 Goblet Squats 53/35 | 35/26 | 26/18 75 KB swing 50 Hang Power Cleans 25 bar facing burpees

Workout – Split reps however. This workout is a grinder, with the goblet squats really eating at our legs in the beginning. Small, quick sets will be key to maintaining here.

Core: 3 sets of 20s weighted plank

Core: Since we are paired off in partners, we really want to increase the amount of weight placed on us for these planks. Weight should be placed on lower back/glutes, not upper back. Ensure glutes are squeezed and we’re not hollowing out for these.