WORKOUT OF THE DAY

Tuesday, 13 March 2018

7 minute stations with 1 minute break between stations.

Station 1:
21-15-9
Goblet Squats (1.5/1)
HSPU

C – 15/12/9 reps
M – 15/12/9 reps with pushups

Station 2:
2 Rounds
20 C2B Pull Ups
20 Power Cleans (185/125)
20 Ring Dips

C: Pull-ups, 135/95 PC, Ring Dips
M: Ring Rows, 135/95 DL,Box Ring Dips

Station 3:
Row 1000m
EMOM (including minute 0) – 8 American KBS (2/1.5 pd)

M – KBS – 1/.66 pd

Station 4:
AMRAP 6 mins
10 Wall Balls (20/14)
5 Man Makers (45/25)

*Man Maker = Pushup + Row Right Arm +Row Left + DB Power Clean + STO

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A series of fun little tests. Each of these stations combines a body weight or light body weight movement with something a little more challenging. You can start at any station you want, but there’s no gaming this workout.

There’s four scores:
Score 1: Time for Station 1
Score 2: Time for Station 2
Score 3: Row time for Station 3
Score 4: Total Reps for Station 4