June 13, 2016
WEDNESDAY!
STRENGTH:
(15:00) (floor pause) Deadlifts!
Take 90% of your 1 Rep MAX Deadlift, add 20# (optional) then perform the following:
75%x5
85%x3
95%x1+(AMRAP)
SCALE DOWN OPTION:
5 Rep Semi Heavy Deadlift!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
200 M Run
10 Deadlifts #135/95
50 Bicycle Kicks
MET CON: 12:00 Clock!
*E/RX PENALTY: Run the parking lot if you break during the gymnastics complex. Finish the complex before moving on. 1 penalty per round.
E: 5RFT!
35 Dubs
12 OH Swings #70/53
2 Sets (each set UB):
2 Strict Pull Ups +
2 C2B Pull Ups +
3 TTB
Note: Knees must remain locked out (minimal hinging) for each Strict Pull Up to count.
RX: 4RFT!
2 Sets (each set UB):
2 C2B Pull Ups +
2 Pull Ups +
2 TTB
12 OH Swings #53/35
30 Dubs
SCALED: AMRAP!
25 Dubs (15 Dub-A or 65 Singles)
12 OH Swings #44/25
2 Sets (each set UB if possible):
2 RX Pull Ups (Jumping Pull Ups from the ground)
+ 2 TTB (TTB-A)
Or….
10 TTR, 10 Hanging Knee Raises or 10 Double Knee Hugs.