Workout of the Day

170412

Saturday November 3, 2018

“Share your knowledge, it’ll make a difference”

8am – SAS
Bar Muscle Up x 5
Hand Stand Push Up x 5
Ring Dips x 5
-Rest 30 seconds-
Deadlift x 5 (135/95)
Hang Power Clean x 5
Push Jerk x 5
-Rest 30 seconds-
Bar Muscle Up x 10
Hand Stand Push Ups x 10
Ring Dips x 10
-Rest 30 seconds-
Deadlift x 10 (135/95)
Hang Power Clean x 10
Push Jerk x 10
-Rest 30 seconds-
Bar Muscle Up x 15
Hand Stand Push Ups x 15
Ring Dips x 15
-Rest 30 seconds-
Deadlift x 15 (135/95)
Hang Power Clean x 15
Push Jerk x 15

9am and 10am
“Bert”
Partner WOD
Burpees x 50
Run x 400m
Push Ups x 100
Run x 400m
Walking Lunges x 150
Run x 400m
Air Squats x 200
Run x 400m
Walking Lunges x 150
Run x 400m
Push Ups x 100
Run x 400m
Burpees x 50

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