Workout of the Day - Monday, 27 July 2015

Workout of the Day – Monday, 27 July 2015

Practice kipping pull-ups or kipping swings in warmup
(Regular kipping swings, then kip with pull, then butterfly)

Movement prep for thruster with empty barbell
Part A
3-4 warmup sets of 2-3 reps

Then Every 90 seconds for 12 minutes (8 rounds)
3 clusters – heavyish but unbroken
*red just do a thruster

Part B – in teams of 2 (can start on either station)

Row 1km for time
*5 minute time cap
*slpit row as want, only 1 person rowing

Rest 2 mins

Emom5 –
1 Sled drag each (heel strike) 15M
(2×45 pound for men/ 1×45 pound for ladies)

Rest 2 mins

Emom5 –
5 DB thrusters each in unison
5 Burpees each in unison
* (45/30) / (35/25) / (30/15)
*can only do thruster when partner holds DB in front rack, and burpees while partner in plank

Posted in Workout of the Day
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