October 25, 2016
TUESDAY!
STRENGTH: (12:00) Strict Press!
Take 90% of your 1RM (optional: add #5), then perform the following:
70%x3
80%x3
90%x3+(AMRAP)
*Drop down to 50% of your 1RM or 90% for AMRAP (no rebounding)!
Clips are required. De Load with care!
SCALE DOWN OPTION:
3 rep Semi Heavy Strict Press or Push Press!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
10 S2O #95/65 (#75/45)
30 Mountain Climbers
15 Hollow Rocks (12 Double Knee Hugs)
MET CON: 15:00 Clock!
GOAL: Sub 12:00!
*Complete each round in 2:30 min or less and perform the KB Swings UB if possible.
E: 4RFT!
10/8 STRICT Ring Dips
15 OH Swings #70/53
200 M “MB” Run #50/30
RX: 4RFT!
15 OH Swings #53/35
10/8 Ring Dips
200 M “MB” Run #40/20
S: AMRAP!
200 M “MB” Run #30/15
6/4 Ring Dips (6 Jumping Ring Dips with a strict pause at the top or 12 “20 Box Dips (2 athletes per box)
15 OH Swings #44/25