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Thursday October 25, 2012

Frank the Tank

Today’s Workout:

Warmup:

2 Rounds
10 Dynamic Push Ups
5 Toes-to-Bar
10 Hollow Rocks
10 Jumping Lunges per Leg
10 multi-grip pull-ups

then:
20 Minutes to practice the barbell technique in today’s workout. Note, you will only be using one bar during today’s WOD. Have your plates ready.

Note #2: For today’s run, we will be venturing into the neighborhood. See map below. Performance and RX will be doing the loop 2X.

Fitness
500m Row
30 Deadlifts (up to 1/2 Body Weight)
300 Single Unders
20 Cleans (up to 75lbs)
1 KM Run
10 Clean and Jerk up to 65lbs

Performance
500m Row
30 Deadlifts (3/4 Body Weight)
100 Double Unders or 400 Single Unders
20 Cleans (1/2 Body weight)
1 KM Run
10 Clean and Jerk 115/75

RX
500m Row
30 Deadlifts (Body Weight)
100 Double Unders
20 Cleans (3/4 Body weight)
1 KM Run
10 Clean and Jerk 135/95

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




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