November 30, 2016
WEDNESDAY!
MET CON: 22:00 Clock!
“Engine Work”
Perform as many rounds as possible (AFAP) of the following (alternating) workouts in 4:00. Rest 2:00, then repeat. Total rounds + misc. reps for each workout = your score!
Goal: 4R + 5R+ in 4:00 (20R)! E/RX athletes must complete sets UB as prescribed.
E/E = E
E/RX = RX
RX/S = Good Job 🙂
A) 4:00 AMRAP!
E: 12 Deadlifts #135/95 (UB)
9 TTB +
RX: 6 TTB +
12 Deadlifts #115/85 (UB)
SCALED: 4 TTB, 4 TTR (9 Hanging Knee Raises or 9 Double Knee Hugs) + 9 Deadlifts #105/75
REST 2:00!
B) 4:00 AMRAP!
E: 9 OH Swings #70/53 (UB) +
6 Alt. Pistol Squats
RX: 9 OH Swings #53/35 (UB) + 16 Split Jump Lunges
SCALED: 12 OH Swings #44/25 + 12 Split Jump Lunges (12 Alt. Lunges)
REST 2:00!
C) 4:00 AMRAP!
Repeat workout “A”
REST 2:00!
D) 4:00 AMRAP!
Repeat workout “B”
MOD: 22:00 AMRAP!
12 Deadlifts #105/75
9 OH Swings #44/25
9 Hanging Knee Raises
(6 TTB or TTR)
12 Split Jump Lunges
(Alt. Lunges)