Monday April 23, 2018

Warm Up 113 (No Measure)

Every 12 Sec for 30 Reps

1 Burpee + 1 Push Up + 1 Tuck Jump

+

2 RNFT:

10 Leg swing R

10 Leg Swing L

10 Backward Lunge

Back Rack Lunge (5×12)

-This is a forward stepping lunge for 12 reps total, 6/leg.

-Clean weight or use a rack if too heavy.

Metcon (Time)

2 RFT:

10 Power Snatch @ 105/75

5 Box Jump @ 30/24

10 Power Clean @ 155/110

5 Box Jump @ 30/24

10 Wall Ball @ 30/20

5 Box Jump @ 30/24

10 KBS @ 70/53

5 Box Jump @ 30/24

Rest 3 min
*17 min time cap*

-This workout is about speed of movements, not power.

-Only use one bar.

Scale 1:

95/65

27/22

135/95

20/16

53/35

Scale 2:

75/55

24/20

95/65

16/12

45/25

Metcon (No Measure)

Tabata x2 (Alt movements)

Abmat Sit Ups

Hollo Body Hold