Workout of the Day: 12-17-14 Wednesday

PARKLAND | SUBU | NORTH SHORE

Warm Up

Ladder Drills

Mobility

Couch Stretch – 4x 20” (each leg)

Strength: Hatch (W11D1)

Back Squat

1x 5 @ 60%

1x 3 @ 70%

1x 2 @ 80%

1x 2 @ 90%

1x 1 @ 95%

1x 1 @ 103%*

*keep going if 103% is too easy and you get a Coach’s permission

Front Squat

1x 5 @ 60%

1x 5 @ 70%

2x 5 @ 75%

PARKLAND

AMRAP 10

5 Pull-ups (scaled appropriately)

10 Push-ups

15 Air Squats 

*score is total reps complete

SUBU | North Shore

Conditioning

Option 1:

For time:

30 MUs (bar) (rings)

Option 2:

“Half Cindy”

AMRAP 10

5 Pull-ups

10 Push-ups

15 Air Squats 

*score is total reps completed