Workout of the Day


January 24, 2019

Sport

A: Warm-up —

5-min AMRAP:

B: Metcon (Time)

In Teams of 2 —

5RFT:

C: ROMWOD


Sport

A: Warm-up —

5-min AMRAP:

B: Metcon (Time)

In Teams of 2 —

5RFT:

C: ROMWOD


Description

A. Section A will be used as a conditioning warm up. This should be performed at a casual pace to get the blood flowing. You will do 30 Mountain Climbers (15 each side), 10 Squat Jumps, 10 Supermans, and 15 Sit Ups continuously for 5 minutes. This portion of the workout will not be scored.

B. For Section B, there will be a team of 2 and all reps will be split in half between the 2 people. Each team will do 5 rounds of 400m Row, 6 Deadlifts, 4 Rope Climbs (Sport)/20 Ring Rows (Performance) and 20 Overhead Lunges (10 each leg). Sport - Deadlift weight = 225lbs for the men and 175lbs for the women; OH Lunge weight = 35lb (plate) for the men and 25lbs for the women. Performance - Deadlift weight = 155lbs for the men and 85lbs for the women; OH Lunge weight = 25lbs for the men and 10lbs for the women. 

This workout will be scored by time. 

C. If there is time we will do a ROMWOD stretching routine.