Blog Search

Workout of the Day – Monday August 19th, 2019 “Dirty Water”

By: 0

Strength

Front Squat (6X2)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Back Squat (6X4)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Metcon

Dirty Water (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
Choose distances and variations that allow you to complete the work in under 10 minutes

The rough time-line for each movement:

Double Unders: 2 Minutes Max

Run: 4 Minutes Max

Row: 4 Minutes Max