Wednesday 07/19/2023 Workout Of the Day
Running Clock… (CAP 40 mins)
0:00-12:00 ladder
4-8-12-16-20-….
4 devils press @35/50#* (stay @ 4 reps every round)
cal ski
box jump overs @20/24#
15:00-28:00
1 mile run (buy-in)
AMRAP:
10 wallballs @14/20#
10 OH KBS @35/50#
30:00-finish
4 rounds:
10/12 cal echo
10 DB step overs
10 burpees
RX: 35/50#
Int: 30/40#
Beg: 20/30#
Workout Notes: Today’s workout is on a running clock. There are three sections- the first is a 12 minute ladder. Devil’s press stay @ 4 reps the whole time, cals on the ski erg and box jump overs go up by 4 reps each round. Record your rounds and reps during the 3 minute rest. The second portion is a 13 minute AMRAP starting with a 1 mile buy-in run. In the time remaining you will do an AMRAP of 10 wallballs and 10 overhead swings. Record your rounds and reps during the 2 minute rest. At 30 minutes, you will finish with 4 rounds of cals on the echo, double DB step overs and burpees. Aim to finish under the 40 minute time cap, or record the rounds and reps of the last part completed at 40 minutes if you do not finish 4 rounds.
