Tuesday March 12th

  • BRENNAN SCANLON MEMORIAL WOD: Saturday March 16th 9 a.m. to 12 p.m.
    • Click here for more info about the event.
    • We will run 5 heats starting at 9:30 a.m. Click here to sign up for a heat (The WOD is for a Team of 2–only one team member needs to sign up.)
    • If you are able to make a donation, you can do so in 3 ways
      • www.robskids.org (Donation button in upper right)
      • Venmo to @Robs-Kids
      • Cash and Check donations will be accepted at the event
  • INTERNAL COMPETITION: Click here to keep track of the leaderboard.
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here

Strength

Squat Clean

Build to a Heavy of the following Complex:

3 Hang Squat Cleans + 1 Jerk

Conditioning

12 Minute AMRAP:
10/8 Calorie Row
5 Clean & Jerk (135/95) (MOD: 95/65 or Less)
25 Double Unders (Please bring your own jump rope or substitute jumping jacks)

 

Accessory

2-3 Sets
Alternating Dumbbell Floor Press x 10/arm
(Rep starts at the top, lower one dumbbell at a time)
Dumbell Bent Over Row x 10
High Plank Knee to Elbow x 15/side

By | 2019-03-12T00:00:00+00:00 March 12th, 2019|Workout of the Day|0 Comments

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