Wednesday February 22nd 2017

By February 22, 2017All Posts, Workout of the Day

Wednesday!
Warmup:
5:00 of:
Row 200m
10 Light Kb Deadlifts
10 Goblet Squats

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
120 Double-Unders

Boom Lite:
Warmup: Same

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

B.
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry
120 Jump Rope