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Tuesday 5.9.17 Workout of the Day

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Team “Rack Attack” (our only all female team) doin’ work!


“Make it Rain”

For Time:

21 – 15 – 9:

Row For Calories

Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)

15 – 12 – 9:

Assault Bike Calories


12 – 9 – 6:

D-Ball Over the Shoulder S(50/40) RX(80/50) RTG(100/80)

200 Meter Run


Core WOD

2-3 Rounds of:

10 Strict Toes to Bar

15 Banded Lat Pull Downs in Hollow Position (w/ Straight Arms)

20 GHD Hip Extensions


WOD Tips:

-“Make it Rain” will be one of the longer workouts of the week, and will take most athletes between 15 and 20 minutes to complete. Each section will combine a

monostructural movement (row, bike, run) with a gymnastics or weighted movement. Pace this one through the early rounds so you can keep your intensity

consistent in the later sections. See if you can increase the pace with each completed section since the reps are decreasing. Choose a weight for the KB swings that

you could do unbroken if you chose to. The d-ball over the shoulder should be heavier since you are doing the fewest reps during this section.