May 2, 2017
THURSDAY!
MET CON: (28:30) 6×3:30 AMRAP(S)!
Perform a 3:30 AMRAP of the following two workouts (in an alternating fashion: A, B, A, B… and so on). Rest 1:30 between each workout. A “grand total” of rounds + misc. reps for “each” workout gets recorded on the whiteboard! Note: “RX” athletes will begin with the B workout followed by the A workout.
A) 3×3:30AMRAP!
C: 8 OH Swings #70/53 +
6 Alt. Pistol Squats
RX: 10 OH Swings #53/35 + 12 “weighted” Split Jump Lunges #25/15 DB (1 DB – FR position)
P: 16 Split Jump Lunges (No weight) or 12 Alt. Lunges #25/15 (1 DB – FR position) + 10 OH Swings #44/25
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B) 3×3:30 AMRAP!
C: 10/8 Ring Dips + 35 Dubs
RX: 25 Dubs + 8/6 Ring Dips
P: 18 Dubs (54 Singles) + 6/4 Ring Dips (10 “standing”
Tricep Extensions #25/15
(#20/12)