8.16.22 Workout of the Day

Monday Morning Ladies

Birthday(s)
Happy Birthday Kat Ritter

Barbell
Strength
High Hang Snatch
2-2-2-2-2 @60-65-70-70-70% of 1 RM

“Maverick & Goose”
On the every 10:00 x 4 sets
12/10 Calorie Ski or Bike
12 Burpee Box Jump Overs (30”/24”)
12/10 Calorie Ski or Bike
9 Burpee Box Jump Overs (30”/24”)
12/10 Calorie Ski or Bike
6 Burpee Box Jump Overs (30”/24”)
[Target time: 5 minutes. Cap:7 minutes/round]

“Maverick & Goose” will be Wednesday’s Interval Wod.

Interval
Team of 2 Leapfrog AMRAP 30
9/6 Calorie Row
6 Double DB Hang Cleans (50/35’s)
20 DUBS/ 30 singles

Partner Sprint Work
For Time
10 x 200 Meter (5 each)
-I go, you go.-

Midline
2 sets for quality
30 second DB glute bridges
30 second plank with shoulder taps
30 second russian twists