9.15.20 Workout of the Day

Happy Birthday Russell

Barbell
Conditioning
“The Ocho”
On the every 4 minutes x 8 sets
20/15 calorie row
200 m sprint
-The goal is 2 minutes rounds or better-
-Score= slowest round

Midline:
3 sets of
15 rower pike ups
15 hollow body rocks
15 GHD hip extensions / Supermans
-Rest 1 minute after each set -

This workout will be Wednesday’s Interval WOD.

Interval
Skill Conditioning
9 minute EMOM (:30/:30)
Min 1: Single KB/ DB Deadlift (50/35)
Min 2: DUBS
Min 3: pushups

Conditioning
20 minute AMRAP
50 DUBS
40 burpees
300 m run
20 Double DB/ KB Deadlifts (50/35’s)
10/8 Calorie Echo bike or Ski

-The goal is 2+rounds-