Connie & Rhonda
WORKOUT OF THE DAY
Wellness & Fitness
1. Sumo Deadlift: 5-5-5-5-5, add 5-10# to last week
2. For time:
150ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00
120ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00
90ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00
60ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00
30ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Performance
WL
Power Clean 4×1, add 5# to last week’s sets
STRENGTH
Sumo Deadlift: 5-5-5-5-5, add 5-10# to last week
METCON
For time:
150ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00
120ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00
90ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00
60ft Walking Lunges
10 Jumping Lunges
100m Sprint
100m Walk
Rest 2:00
30ft Walking Lunges
10 Jumping Lunges
100m Sprint
ACCESSORY
1. Front Squat: 4×10
2a. Side Plank Leg Raise: 4×10 each side
2b. Frog Pumps: 4×30