Wednesday!
Strength: (15:00) FS
Work off of 90% + #10 of 1RM FS!
Warm up to 70% (3-4 sets), then…
70%x3 reps
80%x3 reps
90%x3+ reps
Strength Mod: Work off of 90% of your 90% or Work up to a 3 Rep AHAP!
CF Light:
15:00 AMRAP!
250 M Row (5/6)
15 Hollow Rocks
100 Singles
15 SDL (KB) #53/35
Met Con: 15:00 Ladder (as many sets as possible of the Barbell Complex)!
2-4-6-8-10-12-14-16…
*Goal: 20+ sets
(each set must be done UB)!
*Run 100 M every 3:00 beginning at minute 3:00, 6:00, 9:00 and 12:00!
E: BB Complex: #115/75
2 Thrusters
+ 4 Alt. BN Lunges
5 Burpees
25 Dubs
RX: BB Complex: #95/65
2 Thrusters
+ 4 Alt. BN Lunges
5 Burpees
25 Dubs
M/S: BB Complex: #85/55
2 Thrusters (DB Thrusters)
+ 4 Alt. BN Lunges
(DB Suitcase Alt. Lunges)
Mod weight #35/25 DB’s
5 Burpees
25 Dubs (65 Singles)