October 4, 2017
WEDNESDAY!
MET CON: 23:00 Alt. EMOM!
(1:00 On/1:00 Off)
All Out Work! Perform ME reps
in 1:00 of the following in the order
as prescribed. Rest 1:00, then move
on to the next station. Repeat for a
total of 3R. Total reps for each exercise
= your score!
Goals:
Bike: 50-60+ / Row: 60-65+
Power Cleans: 40-50+
R-Muscle Ups: 25-30+
Box Jumps: 60-75+
COMPETITOR:
A) MAX Calorie Bike
B) ME Power Cleans #165/105
C) ME Ring Muscle Ups (Bar MU
= RX but will be noted)
D) ME Box Jumps “24/20
RX:
A) MAX Calorie Row
B) ME C2B Pull Ups
C) ME Power Cleans #135/95
D) ME Box Jumps “24/20
PERFORMANCE:
A) ME Box Jumps (Alt. Step Ups)
“24/20
B) MAX Calorie Row
C) ME Pull Ups (Ring Rows or
“single arm” 5/5 DB Plank Rows #
25/15)
D) ME Power (or Hang Power)
Cleans #115/75 (#95/65 or #75/45)