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Tuesday 12.5.17 Workout of the Day

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CrossFit WOD:

“Johnny Bravo”
In 2 Minutes, Complete:
15/12 Cal Bike S(12/9 Cals)
AMRAP Overhead Squats in remaining time S(75/55) RX(95/65) RTG(115/75)


*Rest 2 minutes and repeat until you hit 75 total overhead squats. 24 Min Cap (6 Rounds)


WOD Tips:
“Johnny Bravo” is an interval style workout, where you will have a bike “buy in” at the start of every round. Once you complete the bike, you will be doing as many
overhead squats as you can do in the remaining time of the 2 minute interval. The workout will consist of 6 working rounds, but once you hit 75 total overhead
squats, you are done. At the minimum, you will need to average 13 overhead squats in every round in order to get this done in under the cap.
-For the overhead squats, choose a weight that you can do 20+ unbroken reps of when fresh.
-Athletes will need to be really smart about how they approach this workout. If you go out too hard the first couple rounds on the bike, you can hit a wall, that can be
difficult to recover from. Aim to do each round on the bike in about a minute, so you have about a minute to work on the overhead squats. This should allow you to
get 2 moderate sized sets on the overhead squats each round. Once you get close to the 75 OHS, push the bike a little harder and try to hang on to the bar until the
finish.

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BeachFit WOD:

“Commando”

3 sets of:

AMRAP 7

10 Half Kneeling SA Arnold Press / side 

15 Sand bag Glute bridges 

30 seconds of Side plank / side 

45 seconds of Wall Sit 

100 meter Dball Carry 

—Rest :45 between sets—