Workout of the Day: 07-09-14 Wednesday

Warm Up

5’ TABATA – Double Unders

Mobility

Partner PVC Drill (Shoulders)

PARKLAND

Strength

5 x 3 – Strict Press @ H.P. 

*rest 90 seconds 

Conditioning

In teams of 3 you will have:

4 minutes to complete 99 – Ring Rows 

3 minutes to complete 75 – Pushups 

2 minutes to complete 51 – Box Jumps (24”/18”)

-rest 1 minute-

5 minute team AMRAP – Burpees

SUBU

Strength

Wendler (Week 1) – Strict Press 

Warm Up

1x 5 @ 75%

1x 5 @ 80%

1x 5 @ 85%

*all percentages are based off of 90% of your 1RM 

Conditioning

In teams of 3 you will have:

4 minutes to complete 99 – Ring Rows (24”/18”)

3 minutes to complete 75 – HR Pushups 

2 minutes to complete 51 – Box Jumps (24”/18”)

-rest 1 minute-

5 minute team AMRAP – Burpees

NORTH SHORE

Strength

Wendler (Week 1) – Strict Press 

Warm Up

1x 5 @ 75%

1x 5 @ 80%

1x 5 @ 85%

*all percentages are based off of 90% of your 1RM 

Conditioning

In teams of 3 you will have:

4 minutes to complete 99 – Ring Rows (24”/18”)

3 minutes to complete 75 – Slapping Pushups 

2 minutes to complete 51 – Box Jumps (30”/24”)

-rest 1 minute-

5 minute team AMRAP – Burpees