Saturday 11/5
SKILLS for Saturday 11/5/2022 is the CLEAN
WORKOUT for Sat 11/5
5 rounds for time:
400m run
15 burpee box jumps, 12/20/24”
21 shoulder-to-overhead, 30/45/64kg
3:00 rest
Score = total time. Post to whiteboard!
CompEx for Sat 11/5
isometric holds, midline warmup
front/back squat supersets
– 5 Nordic curls
– 5 single-leg hip bridge (:03 hold at time)
8 deadlifts @70% every 3:00 x4
for time:
6-5-4 walk walks
18-15-12 wall-facing handstand march
1:00 rest
Sprintervals!
every 4:00 x3
10/15 calorie row
15 thrusters, 20/29/43kg
8/12 calorie row
every 4:00 x2
10/15 calorie row
15 burpees over erg
8/12 calorie row