WORKOUT OF THE DAY

WORKOUT OF THE DAY

WEDNESDAY 2.13.19

Just as there are many remote causes of plague—heat, insects, rats—but only one common cause, the plague bacillus, there are a great many remote causes of cancer—tar, rays, arsenic, pressure, urethane—but there is only one common cause into which all other causes of cancer merge: the irreversible injuring of respiration.
— DR. OTTO WARBURG, physiologist and Nobel laureate

Ryan and Joe making up a Intermediate Team for “Friday Night Lights”!

Ryan and Joe making up a Intermediate Team for “Friday Night Lights”!

Lindsey and Lauren signed up for Intermediate for “Friday Night Lights”!

Lindsey and Lauren signed up for Intermediate for “Friday Night Lights”!


SKYLINE COOKING CORNER/ SPICY HUEVOS RANCHEROS


WORKOUT OF THE DAY

Warmup:

200m run

Fast Barbell or PVC Warm Up

Skill:

Deadlift

Hang Power Clean

Jerk

then, with 2 bars EMOM for 6 min

1 Deadlift heavy

Alternate every minute with:

2 Hang Power Clean (odd)

2 Unbroken Jerks (even)

WOD:

Three rounds for time of:

10 Unbroken hang power cleans (155/105)

10 Shuttle sprints (20' forward + 20' backwards = 1 rep)

10 Unbroken Deadlifts (245/165)

10 Burpees

10 Unbroken Jerks (155/105)

Rest 1 minute

Each Rounds go down 2 reps on each movement.

Intermediate:

Three rounds for time of:

8 Unbroken hang power cleans (115/75)

8 Shuttle sprints (20' forward + 20' backwards = 1 rep)

8 Unbroken Deadlifts (185/115)

8 Burpees

8 Unbroken Jerks (115/75)

Rest 1 minute

Each Rounds go down 2 reps on each movement.

Fitter Faster:

Three rounds for time of:

6 Unbroken Squat cleans (75/55)

6 Shuttle sprints (20' forward + 20' backwards = 1 rep)

6 Unbroken Deadlifts (95/65)

6 Burpees

6 Unbroken Jerks (75/55)

Rest 1 minuteEach Rounds go down 1 rep on each movement.