September 13, 2017
WEDNESDAY!
STRENGTH: (15:00)
5×5 Push Press
Perform progressively loading
sets of 5-5-5-5-5 Push Press
(UB) for the time allotted. Note:
Your 5×5 does not include your
warm up sets. NO rebounding.
Form & technique are
key!
*Do not let empty BB’s drop
when de loading your bar! Clips
are required.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Press
focusing on form and technique.
Do not MAX out!
Skill Work: Practice with a BB
Only or Light Weight. Perform
3-5+ reps (UB) resting between
each set.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
16 Alt. Front Rack (1 DB) Lunges
#25/15 DB
8 Alt. Single Arm DB Plank Row
+ Clean & Press
50 Flutter Kicks
MET CON: (15:00) For Time!
COMPETITOR:
16 Hand Release Push Ups
12 OH Lunges #115/85
50 Double Under’s
14 Hand Release Push Ups
10 OH Lunges
50 Double Under’s
12 Hand Release Push Ups
8 OH Lunges
50 Double Under’s
14 Hand Release Push Ups
10 OH Lunges
50 Double Under’s
16 Hand Release Push Ups
12 OH Lunges
50 Double Under’s
RX:
16 Hand Release Push Ups
12 OH Lunges #95/65
40 Double Under’s
14 Hand Release Push Ups
10 OH Lunges
40 Double Under’s
12 Hand Release Push Ups
8 OH Lunges
40 Double Under’s
14 Hand Release Push Ups
10 OH Lunges
40 Double Under’s
16 Hand Release Push Ups
12 OH Lunges
40 Double Under’s
PERFORMANCE:
16 Hand Release Push Ups
12 OH Lunges #75/45
(MOD: BB Front Rack, BB Behind the Neck or DB Suitcase Lunges #25/15)
30 Double Under’s (20 Dub-A or 90 Singles)
14 Hand Release Push Ups
10 OH Lunges
30 Double Under’s
12 Hand Release Push Ups
8 OH Lunges
30 Double Under’s
14 Hand Release Push Ups
10 OH Lunges
30 Double Under’s
16 Hand Release Push Ups
12 OH Lunges
30 Double Under’s