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Tuesday WOD – 092716

Farm

Member Appreciation Day at Eastover Farm

WORKOUT OF THE DAY

Wellness
1. Sumo Deadlift: 5-5-5-5-5

2. AMRAP 12
50-100-150-200ft,etc Shuttle Run
50-100-150-200ft,etc Farmers Carry 53/35
5-10-15-20,etc Knee Raises

Fitness
1. Sumo Deadlift: 5-5-5-5-5

2. AMRAP 12
50-100-150-200ft,etc Shuttle Run
50-100-150-200ft,etc Farmers Carry 70/53
5-10-15-20,etc Toes to Bar

Performance
WL
Power Clean 1-1-1, 4×1
Build over the first three sets. The weight you used on the third set should be repeated for the remaining four sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-replay-to-make-sure-I-was-above-parallel-powers.

STRENGTH
Sumo Deadlift: 5@7, 5@8, 5@9, 2×5@90% of top set

METCON
AMRAP 12
50-100-150-200ft,etc Shuttle Run
50-100-150-200ft,etc Farmers Carry 70/53
5-10-15-20,etc Toes to Bar

ACCESSORY
1. Front Squat: 4×10

2a. Side Plank Leg Raise: 4×10 each side
2b. Frog Pumps: 4×30