Posted by & filed under Workout of the Day.

Power Supply will be here tonight so you can sample their meals!  Make sure you check them out after your WOD!

WORKOUT OF THE DAY:

Dynamic Warmup & Mobility: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up

Skill: Minute 16 – 30
Turkish Get Ups with Kettlebells or Dumbbells

Spend 5-8 Minutes to build up to a challenging weight.

Then complete 1 drop set by dropping down to a weight you can hang onto for 90 seconds on each arm.

Workout: Minute 31 – 50
For time (Time cap 14 minutes)

10 – 8 – 6 – 4 – 2 Push Press 75 / 115
50-40-30-20-10 Double Unders – modify with Single unders with a Double Under attempt every 10th rep.
7 Toes to Bar – Modify with 7 strict sit ups or 7 GHD Sit ups (GHD only if you have used them in the past)

Complete 7 Toes to bar at the end of every round.

Cool Down: Minute 51 – 60
Roll out calves
Then Stretch
Calves
Hip Flexors (Couch Stretch)
Triceps
Score: Total Time