Tuesday October 22, 2019

“Positive energy and positive people create positive results.”

Primer:
60s Row | 30s Bear Crawl | 30s Down Dog
60s Row | 30s Bear Crawl | 30s Shoulder Touches
20s Deadlifts | 20s Muscle Clean | 20s Elbow Rotations | 20s Strict Press + Reach
20s Deadlifts | 20s Hang Power Cleans | 20s Push Press
6 Hang Power Cleans | 6 Pause Push Jerks

On The 90s x 5: 2 Deadlifts | 2 Hang Power Cleans | 2 Push Jerk (climbing in weight)

Mayday:
Part 1 On The 0:00
50/35 Cal Row
200 Ft HS Walk
50/35 Cal Row

Scaled: 50/35 Cal Row | 200 Ft Bear Craw; | 50/35 Cal Row
Time Cap: 12 Min Mark

Part 2 On The 15:00
21 Deadlifts @ 225/155 | 9 Strict HSPU
15 Deadlifts @ 225/155 | 15 Strict HSPU
9 Deadlifts @ 225/155 | 21 Strict HSPU

Scaled: Deadlifts @ 135/95 | Push Ups
Time Cap: 27:00 Min Mark

Part 3 On The 30:00
3 Rounds:
200M Run | 6 Hang Power Cleans @ 185/135
200M Run | 6 Push Jerks @ 185/135

Scaled | 200M Run | Barbell @ 95/65
Time Cap: 42:00 Min Mark

Bonus: ROMWOD

Posted on October 21, 2019 in Daily Workout

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