January 24, 2017
WEDNESDAY!
STRENGTH: (15:00)
Front Squats!
Take 90% of your 1 Rep MAX and perform the following:
70%x3
80%x3
90%x3+(AMRAP)
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Front Squat!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12 Front Squats #95/65 (#75/45) or DB Front Squats #25/15
12/10 Calorie Bike
30 Bicycle Kicks
MET CON: For Time (12:00)!
Competitor:
16 Alt. BN BB Step Ups #115/75 (“20 Box)
16 Burpees
Parking Lot FC Run #75/45 DB’s
12 Alt. BN BB Step Ups
12 Burpees
Parking Lot FC Run
10 Alt. BN BB Step Ups
10 Burpees
Parking Lot FC Run
8 Alt. BN BB Step Ups
8 Burpees
RX:
16 Alt. BN BB Step Ups #95/65 (“20 Box)
16 Burpees
Parking Lot FC Run #55/35 DB’s
12 Alt. BN BB Step Ups
12 Burpees
Parking Lot FC Run
10 Alt. BN BB Step Ups
10 Burpees
Parking Lot FC Run
8 Alt. BN BB Step Ups
8 Burpees
Performance:
16 Burpees
16 Alt. BN BB Step Ups #75/45 (“20 Box) or DB Step Ups #35/15+
Parking Lot FC Run
12 Burpees
12 Alt. BN BB Step Ups
Parking Lot FC Run
10 Burpees
10 Alt. BN BB Step Ups
Parking Lot FC Run
8 Burpees
8 Alt. BN BB Step Ups