WORKOUT OF THE DAY

Tuesday, 1/24/2017

C.- 3 rounds not for time of: 7 dumbbell or kettlebell bench press 7 glute ham raise 7 calorie row at 40 past the hour 10 ring rows (semi or full false grip) 20 back squats (95/135) 30 slam ball situps (20/30) 40 hand release pushups 500 meter row/ 400 meter run 40 hand release pushups 30 slam ball situps (20/30) 20 back squats (95/135) 10 ring rows (semi or full false grip) F.- Day 20 Snatch – 70%x2, 75%x1, 80%x1, 85%x1, 90%x1 Clean & Jerk – 70%x2, 75%x1, 80%x1, 85%x1, 90%x1 Back Squat – 75%x5x2, 80%x5x3 T.- In teams of 2 AMRAP 12 Minutes 10 Cleans (95# / 65#) 10 Bar-facing Burpees Only one athlete can be working at a time. N.- “Tabata This” Row Air Squats Pull-ups Push-ups Sit-ups Rest one minute after each Tabata cycle. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is... read more

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