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February 19, 2017

MOTIVATING MONDAY!

STRENGTH: (15:00)
3 Rep MAX Push Jerk

SCALE DOWN OPTION:
3 Rep Semi Heavy Push Press

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!

10 Push Press #95/65 (DB Push Press #35/25 DB’s)

200 M Run

50 Bicycle Kicks

MET CON: 12:00 Clock!

Goal: Sub 10:00! Perform the OHL UB if possible.

Competitor: 5RFT!
4 Sets (G-Complex):
2 C2B Pull Ups +
2 Pull Ups +
2 T2B (UB)

12 alt. OH Lunges #115/85

RX: 4RFT!
12 alt. OH Lunges #95/65

4 Sets (G-Complex):
1 C2B Pull Up +
2 Pull Ups +
2 T2B (UB)

Performance: AMRAP!
10 alt. OH Lunges #75/45
(12 alt. BN Lunges or 12 alt. Suitcase Lunges #35/25 DB’s)

4 Sets (G-Complex):
2 Pull Ups +
2 T2B (UB if possible)
(10 Banded or Jumping Pull Ups, 10 Hanging Knee Raises or 10 Ring Rows… pick one)