Take the Plunge
Complex...
Every minute on the minute for 20 minutes do 1 rep of the following...
1 rep = 1 Clean + 1 Front Squat + 1 Hang Clean @ 70% of clean
Next,
in 7 minutes work up to heavy front squat
Rest 3 minutes, then...
5 x 2 front squat @ 80% of above
Last...
Run 10 minutes easy pace
Cash out...
Spend 5 minutes in the front leaning rest (top of push-up)
Today's workout comes from the EO3 community.
If you've been living under a rock you probably don't know we have an online community called the "The Rally Point" - http://www.eo3rallypoint.com/
For the last few months some better humans have been posting monthly challenge workouts, and today I'm posting it as our workout.
It's a pretty awful one...
You'll have to go check it out yourself: http://www.eo3rallypoint.com/index.php?/topic/732-august-wod/
50 burpees as fast as possible
**5,000 lb. from ground to overhead as fast as possible (safely)
50 burpees as fast as possible
**You choose the weight. You choose the reps. If you are not mathematically gifted…take 5,000 and divide by the weight you want to use, and that is how many reps you will perform.
*Competitor: As prescribed
*Established: 3,500 lb.
*Recruit: 2,500 lb.
Post time, weights and reps used to comments.
Run/Row/Ruck
5,000m*
You must complete 5,000 m in 200m intervals. Doesn’t have to be a full on sprint, but faster than your normal jogging pace. Rest as needed in between intervals. Keep total running time to see what your 5K time would be.
All levels: As prescribed
Strict Press 5 x 5 moving up each set to an extremely challenging set.
5 x max reps dips
5 x max rep pull-ups
5 x 20 push-ups
Break the following up as needed:
Run 1 mile
100 reps deadlift, 185 lb.
20 minute time cap
*Competitor: As prescribed
*Established: MetCon, use 40% of 1RM deadlift
*Recruit: MetCon, use 40% of 1RM deadlift/800m and 50 reps
