Workout of the Day - Tuesday, 7 July 2015

Workout of the Day – Tuesday, 7 July 2015

Part A:

Back squat – 3 people per station,1 squatting, 2 loading.
3 x 3 empty bar warm up sets
Start with empty bar- do 5 reps
Without putting bar down partners add 20%, do another 5 reps
Add 20%, do another 5
Add 20%, do another 5
Add 20%, do AMRAP (capped at 10)
Rest 4-5 mins
Then do AMRAP at 80% (weight finished with), partners remove 20%
AMRAP 60%
AMRAP 50%
AMRAP 40%
*all sets capped at 10 reps
* if don’t have 2 partners re rack, load, squat again. No rest.

Red Panther – do 5 sets of 5, rest 2 minutes between

Part B
3 rounds for time:
20/15 calorie row
20 toes to bar / 15 / 10
200M run
20 chest to bar pull-ups / 15 pull-ups / 10
*18 minute time cap

Posted in Workout of the Day
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