9.19.22 Workout of the Day

“Here comes the November Bride” Lisa

Fall League Week 3
Workout will be posted on our Members-Only FB page today. All heat requests must be texted by captain to Amber or Martin by Tuesday PM.

Birthday(s)
Happy Birthday Marsha

Barbell
Strength
Back Squat
5x3

“Golden Retriever”
For Time
250 m Row
25 Power Snatches (75/55)
250 m Row
25 Power Snatches (75/55)
250 m Row
25 Power Snatches (75/55)
250 m Row

Midline
For Quality
100 Abmat Sit-ups
:30 second plank after every 25 reps

Interval
For Time
200 m Run
12 Devils Press (35/20’s)
400 m Run
12 Devils Press (35/20’s)
600 m Run
12 Devils Press (35/20’s)
800 m Run
12 Devils Press (35/20’s)
600 m Run
12 Devils Press (35/20’s)
400 m Run
12 Devils Press (35/20’s)
200 m Run

Midline
For Quality
100 Leg Lifts (hold DB behind head on the floor)
:30 second plank after every 25 reps