October 16, 2017

MOTIVATING MONDAY!

STRENGTH: (15:00)
5×3 Push Jerk

Perform progressively loading
sets of 3-3-3-3-3 Push Jerks (UB) for the time allotted. Note: Your 5×3 does not include your warm up sets. Form is Key… No rebounding.

*Clips are required. Do not let empty BB’s drop when de loading your bar!

SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Jerk
or Push Press focusing on form
and technique. Do not go to failure.

Skill Work: Practice with BB Only or Light Weight. Perform 5+ reps (UB) resting between each set. Add in alternating sets of AB work (Hollow Holds, Plank Holds, Sit Ups, Hollow Rocks).

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!

10 DB Shoulder to OH #25/15
50 Alt. Toe Taps (“16 box)
20 Alt. Plank Hold S-Taps
12/10 Calorie Bike

MET CON: 12:00 Clock!

Perform the following every 1:30 AFAP. Note: C/RX must complete all of the work as prescribed. Your slowest time gets recorded. Goal: Sub 1:10

COMPETITOR:
6 Burpees
12 Toes to Bar
Parking Lot “MB” Sprint #50/30

RX:
6 Burpees
10 Toes to Bar
Parking Lot “MB” Sprint #40/20

PERFORMANCE:
Parking Lot “MB” Sprint #30/15
(MOD: No MB)

6 Burpees
(MOD: Plank Only Burpees)

7 Toes to Bar (7 T2B or T2R-A,
10 Hanging Knee Raises
or 10 BF Sit Ups)