Member Appreciation Day at Eastover Farm
WORKOUT OF THE DAY
Wellness
1. Sumo Deadlift: 5-5-5-5-5
2. AMRAP 12
50-100-150-200ft,etc Shuttle Run
50-100-150-200ft,etc Farmers Carry 53/35
5-10-15-20,etc Knee Raises
Fitness
1. Sumo Deadlift: 5-5-5-5-5
2. AMRAP 12
50-100-150-200ft,etc Shuttle Run
50-100-150-200ft,etc Farmers Carry 70/53
5-10-15-20,etc Toes to Bar
Performance
WL
Power Clean 1-1-1, 4×1
Build over the first three sets. The weight you used on the third set should be repeated for the remaining four sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-replay-to-make-sure-I-was-above-parallel-powers.
STRENGTH
Sumo Deadlift: 5@7, 5@8, 5@9, 2×5@90% of top set
METCON
AMRAP 12
50-100-150-200ft,etc Shuttle Run
50-100-150-200ft,etc Farmers Carry 70/53
5-10-15-20,etc Toes to Bar
ACCESSORY
1. Front Squat: 4×10
2a. Side Plank Leg Raise: 4×10 each side
2b. Frog Pumps: 4×30