Tuesday WOD – 100416

Connie & Rhonda

Connie & Rhonda

WORKOUT OF THE DAY

Wellness & Fitness
1. Sumo Deadlift: 5-5-5-5-5, add 5-10# to last week

2. For time:
150ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00

120ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00

90ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00

60ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00

30ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk

Performance
WL
Power Clean 4×1, add 5# to last week’s sets

STRENGTH
Sumo Deadlift: 5-5-5-5-5, add 5-10# to last week

METCON
For time:
150ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00

120ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00

90ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00

60ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00

30ft Walking Lunges
10 Jumping Lunges
100m Sprint

ACCESSORY
1. Front Squat: 4×10

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