November 15, 2017
WEDNESDAY!
STRENGTH: (15:00)
5×5 Back Squats!
Perform progressively loading
sets of 5-5-5-5-5 for the time allotted. Note: Your 5×5 does not include warm up sets. Form & technique are Key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Back Squat
focusing on form and technique. Do not MAX out!
Skill Work: Practice with Light
Weight. Perform 3-8 reps (UB)
resting between each set. Add in some core work between sets!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
200 M Run
15 BF Sit Ups
12/10 Calorie Bike
30 Russian Twists #12/8 WB
MET CON: 12:00 AMRAP!
Goal: 4R-5R+
COMPETITOR:
12/9 Strict Ring Dips
20 Russian KB Swings #70/53
1 Parking Lot FC Run #75/45DB
RX:
1 Parking Lot FC Run #55/35DB
10/7 Ring Dips
25 Russian KB Swings #53/35
PERFORMANCE:
25 Russian KB Swings #44/25
1 Parking Lot FC Run #45/25DB
8/5 Ring Dips (6 Jumping R-Dips with a “strict” hold or 12 “20 Box Dips). Note: Jumping R-Dips are space permitting