Tuesday – 1/14/2020 (Sweat WOD Included)

The Workout for Tuesday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
-2 Overhead Squats
*Start light and build to a heavy 2 for the day.
*If OHS are not you jam, embrace this time to stay light and work your positions. 

METCON
“DT”
5 Rounds for Time
-12 Deadlifts (155/105)
-9 Hang Power Cleans (155/105)
-6 Shoulder-to-Overhead (155/105)
*Time Cap = 11 Minutes
*Use what you learned during yesterday’s push jerks and apply that efficiency to this metcon.

SWEAT-CON (Sweat class begins at 6am & 5pm)
EMOM x 18 Minutes
Station 1 – Row 15/12 Cals
Station 2 – Max Push-Ups
Station 3 – Max Ball Slams

[REST 4 MINUETS]

AMRAP x 14 Minutes
-10 Cal Bike
-5 Devils Press
-10 Box Step-Overs

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
For Time
-100 Russian KB Swings (124/80)
#CoreCapacity

[Applied Strength/Gymnastics]
4 Rounds for Time
-10 Squat Snatches (155/105)
-5 Ring Muscle-Ups
*Time Cap = 15 minutes

[Engine Builder]
AMRAP x 12
-Row for Max Meters