ACF – October 8, 2018

Workout of the Day


Build up to a heavy set of 3 in 15 min

Flow Workout

Row 1000 meters

20 T2B

20 Medball Clean

100 Double Under

Run 800 meters

20 Hollow Rock

20 Single Leg Box Step Up (empty barbell)

100 Double Under

Bike 1 miles

20 Pike Compression

20 Strict Pull Up

100 Double Under

Notes: Workout is not for time. Work at a moderate pace to get it done

WOD Notes:


Finding a heavy set of 3 within a 15 min window. Use the warm up to get good and toasty before starting off with the barbell. I would suggest sets of 3-5 to get going with the lighter loads and as the barbell gets heavy you may even pull some singles or doubles before going for it with the set of 3. Position is key so make sure you keep that back locked in.

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