Workout of the Day - 11/7/16 - 11/13/16

MON 11/7

A. 3 sets:

Romanian Deadlift @ tempo x 6-8 reps

(rest 90 sec b/w sets)

 

B. "Rahoi" (Hero WOD)

12 minute AMRAP:

12 Box jumps (24/20")

6 Thrusters (95/65#)

6 Bar-facing burpee

 

TUES 11/8

A. 3 sets:

Single-arm Farmer's carry x 100m (77th)

(Rest 30 sec)

Standing banded row x 10-12 reps

(Rest 90 sec)

 

B. 4 rounds for reps:

30 sec - Russian Twists (20/14#) (L+R = 1)

30 sec - MB toe taps (L+R = 1)

30 sec - HR Pushups

(90 sec rest)

 

WED 11/9

A. "Helen"

Three rounds for time:

400m run (79th st)

21 KB Swings (53/35#)

12 Pull-ups

 

(Rest as needed)

 

B. 3 sets:

Front Rack box step ups x 5-7 reps/leg

(rest 45-60 secs)

DB/KB Bent-over row + 1 sec pause (at top) x 5 reps/arm

(Rest 45-60 secs)

 

THUR 11/10

A. Every 90 seconds x 8 sets:

Power Clean OR hang power clean x 1 rep

*Build over the 8 sets to a heavy single

 

B. 7 min AMRAP:

15 Situps

40 Double-Unders

 

FRI 11/11

A. 3 sets:

Behind the neck press x 3-5 reps

(Rest 30 sec)

Forearm plank x 30-60 sec

(Rest 60-90 sec)

 

B.

For time: 500m row

(Rest 5 mins)

For time: 500m row

 

SAT 11/12

Saturday surprise!

 

SUN 11/13

Rest.