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October 24, 2016

MOTIVATING MONDAY: 10/24/2016

STRENGTH: (15:00) Back Squats!

Take 90% of your 1RM (optional: add #10), then perform the following:
75%x5
85%x3
95%x1+(AMRAP)

Clips are required. De Load with Care!

SCALE DOWN OPTION:
3 rep Semi Heavy Back Squat!

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

30 Dubs (100 Singles)
30 Alt. Plank Hold Shoulder Taps!
200 M Run
30 Bicycle Kicks

MET CON: 12:00 Clock!

GOAL: Sub 10:00!

*Perform the OHS and Pull Ups UB if possible!

E: 5RFT!
6 OTB Burpees
9 C2B Pull Ups
12 OH Squats #135/95

RX: 5RFT!
12 OH Squats #115/75
9 Pull Ups
6 OTB Burpees

SCALED: AMRAP!
6 Jumping Pull Ups (9 Banded Pull Ups or 12 Alt. Plank Rows #35/25 DB’s)

9 OTB Burpees

9 OH Squats #95/65 (9 Back Squats or 9 DB Front Squats #35/25)