November 7, 2017
TUESDAY!
STRENGTH: (12:00)
5×5 Strict Press
Perform progressively loading
sets of 5-5-5-5-5 Strict Press
(UB) for the time allotted. Note:
Your 5×5 does not include your
warm up sets. NO rebounding.
Form is Key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Press
focusing on Form. Do not go to
failure.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
30 Alt. Plank Hold
Shoulder Taps
24 Russian Twists #12/8 WB
25 Dubs or 75 Singles
MET CON: 15:00 Clock!
“All Out” Engine Work! Take up to 3:00 to complete 1 round of the following. Rest for the remaining time, then repeat for a total of 5R! Slowest time gets recorded (or total reps for the slowest round)! Note: C/RX athletes must complete
the work. Goal: Sub 2:15
COMPETITOR:
15/12 Calorie Bike
8 Alt. DB G2O
8 (2) DB Alt. Step Ups
(#55/35 / “20 Box)
RX:
10 Alt (2) DB Step Ups
(#45/25 / “20 Box)
10 Alt. DB G2O
12/9 Calorie Bike
PERFORMANCE:
10 Alt. (2) DB Step Ups
(#35/15+ / “20 Box)
10 Alt. DB G2O
15/12 Calorie Row