November 23, 2016
WEDNESDAY!
STRENGTH:
“Floor Pause” Deadlifts!
Take 90% of 1 Rep MAX Deadlift (optional: add #20), then perform the following:
70%x3
80%x3
90%x3+(AMRAP)
*Clips are required. De Load with care.
SCALE DOWN OPTION:
3 Rep Semi Heavy Deadlift (No Pause)
STRENGTH ALTERNATIVE:
12:00 – 15:00!
10 Deadlifts
25 Dubs (75 Singles)
200 M Run
10 BFSU
MET CON: 15:00 Clock!
Goal: Sub 12:00! Perform as much of the KB work UB as possible. Note: Lunges are Not alternating (opposite arm/opposite leg). OK to support the KB with both hands.
E: 5RFT!
12 SDL KB High Pulls #70/53
10/8 Ring Dips
6 EACH (12) Single Arm KB FR Lunges #70/53
RX: 5RFT
15 SDL KB High Pulls #53/35
8/6 Ring Dips
8 EACH (16) Single Arm KB FR Lunges #53/35
SCALED: AMRAP!
15 SDL KB High Pulls #44/25
6/4 Ring Dips (12 “20 Box Dips)
8 EACH (16) Single Arm KB FR Lunges #44/25