Workout of the Day: Friday, 4.13.18

TimPerchKat.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' Inchworm
30' Lateral Lunge
30' Bear Crawl
30' Reverse Bear Crawl
30' High Knees
then
Run 400m

STRENGTH:
Every 90 seconds x 7 (10:30)
Backsquat x 3
--aim to add weight every set
--must stay fast, no grinding reps

CONDITIONING:
Run 1 Mile
5000lbs Ground to Overhead
--This workout allows for a wide range of strategies. Figure out what you'll do ahead of time to save doing math during the WOD.
--You must lift 5000lbs from ground to overhead (using a barbell) anyhow-- snatch, clean and jerk, clean and press, etc. You could use several different weights, or pick 1 weight for x number of reps.

Time Cap: 25 minutes

1 Mile route is either to 7th and back, or 4 x 400m loop.

FINISHER:
3 sets: :20 on/:10 off
Mountain Climbers
Seated Pike Lift
Flutter Kicks

DurAble

PREP
10 KB Pull under
3 Wall Walk :05 hold at top
10 Spiderman Step
:30 Assault Bike
X 2 (Class will be split, half start on bike)

WORK
Bottoms up Complex:
     Bottoms-up Carry 60ft
     Bottoms-up Press 8 - 10 rep
     Bottoms-up Squat 10 rep
Sandbag Clean 5 rep
Dip Support Hold :20 -:40

5 sets

HUSTLE
16min E2MOM:
Assault Bike :20 cals @ 100%RPE
Sandbag Carry x 30' HEAVY

Justin McClintock