Tuesday – 1/21/2020 (Sweat WOD Included)

The Workout for Tuesday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Push Press x 7 reps
*Work up to a 7RM for the day.

METCON
AMRAP x 15
-88′ Single DB Overhead Walking Lunge (50/35)(Rx+ 75/55)
-50 Abmat Sit-Ups
-10 Burpee Box Jump Overs (24/20″)

SWEAT-CON
AMRAP x 30
-500/400m Row
-50 Push-Ups
-1200/1000m Bike
-50 Lunges
-500/400m Ski
-50 Jump Squats to Plate

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]
AMRAP x 5
-5 Double KB Swings
-5 Double KB Cleans
-5 Double KB Front Squats
-5 Double KB Jerks
*Choose your weight.

[Applied Strength]
EMOM x 15
-1 Hang Power Clean & Jerk
*Work up.

[Gymnastics]
For Time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
-Strict Pull-Ups
-Strict HSPU

[Engine Builder]
For Time
-4 Mile Run