August 15, 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!
12 Ball Slam #30/15
12/10 Calorie Bike
24 Russian Twists #12/8 WB
MET CON: (15:00) For Time!
Goal: Sub 12:30
COMPETITOR:
12 OH Swings (BEFORE each round) #70/53
100-80-60-40-20 Double Under’s
21-18-15-12-9 Toes to Bar
RX:
90-70-50-30-10 Double Under’s
18-15-12-9-6 Toes to Bar
15 OH Swings (AFTER each round) #53/35
PERFORMANCE:
25 Double Under’s (18 Dub-A
or 75 Singles)
15-12-9-6-3 Toes to Bar
(24-21-18-15-9 TTR-A, Hanging Knee Raises or BF Sit Ups)
15 OH Swings (AFTER each round) #44/25