The Workout of the Day for August 11, 2018

WARM-UP:

100m Run

30 sec Spidermans

100m Run

30 sec Samson Stretch

100m Run

30 sec Push-Up to Down Dog

Then with an empty bar:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

METCON:

Teams of Three:

For Time (30min Time Cap):

250 Clean and Jerks

Weight climbs every 50 reps:

Weight 1: 95/65 (75/55, 65/45, 55/35)

Weight 2: 115/80 (95/65, 75/55, 65/45)

Weight 3: 135/95 (115/80, 95/65, 75/55)

Weight 4: 155/105 (135/95, 115/80, 95/65)

Weight 5: 185/135 (155/105, 135/95, 115/80)

Every 5min for the first 20 min, starting at the 0:00 min, complete:

40 Calorie Row

30 Toes to Bar

*If in teams of two, complete 175 clean and jerks, changing weight every 35 reps. Reps there will be 25 calories on the row and 20 toes to bar. .

 

Aaron Kennedy