February 1, 2017
WEDNESDAY!
STRENGTH: (18:00) Back Squats (Speed Squats)!
Warm up to 70% of your 1 Rep MAX Back Squat and perform the following:
10 sets x 2 Reps every 45 seconds! Avoid partnering up if possible. Focus on driving up out of the whole. Use chips!
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Back Squat! OK to Partner up!
STRENGTH ALTERNATIVE:
15:00-18:00 AMRAP!
10 Back Squats #95/65
(10 DB Front Squats #25/15)
15/12 Calorie Row (5)
50 Bicycle Kicks
MET CON: For Time (10:00)!
Competitor:
25 OH Swings #70/53
400 M Run
20 OH Swings
200 M Run
15 OH Swings
400 M Run
RX:
25 OH Swings #53/35
400 M Run
20 OH Swings
200 M Run
15 OH Swings
400 M Run
10 OH Swings
Performance:
25 OH Swings #44/25
400 M Run
20 OH Swings
200 M Run
15 OH Swings
400 M Run
10 OH Swings