9.29.21 Workout of the Day

Ladies of 515

Fittest of The Coast Information
Those athletes wishing to compete in this year’s Fittest of The Coast must sign up online by Thursday. First workout is released this Thursday, September 30th at 7 PM. We will have an athlete list on the whiteboard.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Deadlift [10 min window]
On the every 1:30: 2x2 Dead Stop Deadlift
On the every 2:30: 2 Max sets Touch & Go Deadlift

-Percentages listed on the whiteboard-

Conditioning, “Walking on Sunshine”
5 rounds
AMRAP 4
30/21 Calorie Row
21 KBS
Max handstand walk
Rest 4 minutes

Interval
Skill: push-up & pull-up progressions
Conditioning
AMRAP 8
8 push-ups
10 box jumps (24/20)
Rest 2 minutes
AMRAP 8
8 pull-ups
100 m sprint
Rest 2 minutes
AMRAP 8
8 GHD reserve hyperextensions
10/7 ski or bike
Rest 2 minutes