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)