April 12, 2017
WEDNESDAY!
STRENGTH: (15:00)
“Floor Pause” Deadlifts!
Take 90% of your 1 Rep MAX Deadlift and 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!
MET CON: 12:00 Clock!
(2:00 On/1:00 Off)
Perform a 2:00 AMRAP of the following. Rest every 2:00 for 1:00, then begin the AMRAP again (from the top) for a total of! Total rounds plus total misc. reps = your score! Goal: 6-8R+!
COMPETITOR:
10 HSPU
12 Alt. Front Rack Lunges #115/85
RX:
12 Alt. Front Rack Lunges #95/65
8 HSPU
PERFORMANCE:
6 HSPU (6 assisted HSPU or 9 S2O)
10 Alt. Front Rack Lunges #75/45
(Alt. BN Lunges or Alt. Suitcase Lunges #25/15+ DB’s)