December 12, 2016
MOTIVATING MONDAY!
STRENGTH: (12:00)
Strict Press!
Take 90% of your 1 Rep MAX (optional: add #10), the perform the following:
75%x5
85%x3
95%x1+(AMRAP)
*Burner: Drop down to 50% of your 1RM or 90% and perform an AMRAP!
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
2 Rep Semi Heavy Push Press!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
25 Dubs (75 Singles)
8 Manmakers #25/15 DB’s
50 Bicycle Kicks
MET CON: For Time (15:00)!
Goal: Sub 12:00 (3:00 or less per round)! Perform as much of the BB work UB as possible. Run at about 85%-90% of your MAX.
E: 4RFT!
400 M Run
9 S2O #155/105
9/7 Ring Dips
RX: 4RFT!
9 S2O #135/95
9/7 Ring Dips
400 M Run
SCALED: 5RFT!
6/4 Ring Dips (6 Jumping Ring Dips w/Strict Pause at the top or 12 “20 Box Dips)
9 S2O #115/75 (#95/65, #75/45 or 12 DB PP #35/25)
200 M Run