November 29, 2016
STRENGTH: (12:00)
Strict Press!
Take 90% of your 1 Rep MAX (optional: add #10), the perform the following:
65%x5
75%x5
85%x5+(AMRAP)
*Burner: Drop down to 50% of your 1RM or 90% and perform an AMRAP!
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
2 Rep Semi Heavy Push Press!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 Deadlifts #115/75
10 Ring Rows
15 Hollow Rocks
200 M Run
MET CON: For Time (15:00)!
“Chipper”
Goal: Sub 11:00 for the workout, 65+ Calorie Bike, 75+ Calorie Row, sets of 15, 25 or 50 Dubs at a time resting no longer than 10 seconds between sets. Set bike/rower to 0 before you begin.
E:
200 Dubs
“TWO” Parking Lot FC Run
#75/45 DB’s (Door to Door) (b2b)
5:00 MAX Calorie Bike (TBR)
RX:
175 Dubs
“TWO” Parking Lot FC Run
#55/35 DB’s (Door to Door) (b2b)
5:00 MAX Calorie Row (4) (TBR)
SCALED:
5:00 MAX Calorie Row (4) (TBR)
25 Hollow Rocks (BFSU)
“TWO” Parking Lot FC Run
#35/25 DB’s (Door to Door)
150 Dubs (275 Singles)