October 28, 2016
FRIDAY!
STRENGTH: (15:00)
“Floor Pause” Deadlifts!
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:
Work up to a semi heavy 3 rep Deadlift (no pause)!
STRENGTH ALTERNATIVE:
12:00-15:00!
10 Deadlifts #115/75
200 M Run
12 Double Knee Hugs
MET CON: 15:00 Clock!
Goal: Perform each round in 2:30 – 2:45 or less. Perform the BB movements UB if possible.
E: 4RFT!
1 Legless Rope Climb +
2 Traditional Rope Climbs
6 Burpees
9 SDL High Pulls #105/75
12 Front Rack Alt. Lunges
RX: 5RFT!
12 Front Rack Alt. Lunges
3 Rope Climbs
9 SDL High Pulls #95/65
6 Burpees
SCALED: AMRAP!
9 SDL High Pulls #75/45
(KB SDL High Pulls #44/25)
6 Burpees
12 Front Rack Alt. Lunges
(BNL or Alt. Suitcase Lunges #35/25 DB’s)
1 Rope Climb (1 assisted Rope Climb or 6 C2G Walk Outs)