Friday 180105

I. General Warm-Up

3 RNFT:

5 Pull-ups

5 S2OH (gradually build to working weight)

5 Goblet Squats

 

II. Workout Of The Day

“Lancer’s 65th”

With a partner:

For Time: (30:00 cap)

65 Calorie Row

5 Rope Climbs (15 Sit-to-Stand)

65 S2OH @95/65; 75/55; 55/35

65 KBS @70/53; 53/35; 35/26

65 Pull-ups (Assistance as needed)

65 Burpees Over Bar

65 Goblet Squats @70/53; 53/35; 35/26

65 S2OH @95/65; 75/55; 55/35

5 Rope Climbs

65 Cal Row

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Long, high rep grinding chipper workout. Split reps up with partner as needed. Try to push the pace and hold on until the end.

 

III. Accessory, Recovery, Community

1.      5:00 walk/bike/row

2.      Mobility of your choice

 

IV. Supplemental Work

Friday: Strength

A.             Deadlift- 3x5 @65-75%

B.             SA Overhead Walking Lunge- 3x 10-12 Steps/arm (moderate weight)

Crossfit Enhance