February 15, 2017
THURSDAY!
STRENGTH: (15:00)
Work up to a 3 Rep Heavy “Floor Pause” Sumo Deadlift (UB)!
*Clips are required. De Load with Care.
SCALE DOWN OPTION:
3 Rep Semi Heavy Traditional Deadlift (UB)… No Pause!
STRENGTH ALTERNATIVE!
12:00-15:00 AMRAP!
10 Deadlifts #135/95 (#115/75)
25 Russian KB Swings #44/25
30 Bicycle Kicks
10/8 Calorie Bike
MET CON: For Time (12:00)
Goal: Sub 10:30! Work (Run) at 85%+. Rest no longer than 7-9 seconds at a time. You must reset the Rower/Bike to 0 at the start of each round.
Competitor:
16 Calorie Bike
2O HRPU
16 Alt. G2O #75/45
Parking Lot Run
12 Calorie Bike
12 HRPU
12 Alt. G2O
Parking Lot Run
16 Calorie Bike
20 HRPU
16 Alt. G2O
Parking Lot Run
RX:
16 Calorie Row (5)
16 HRPU
16 Alt. G2O #55/35 DB
Parking Lot Run
16 Calorie Row
12 HRPU
12 Alt. G2O
Parking Lot Run
16 Calorie Row
16 HRPU
16 Alt. G2O
Parking Lot Run
Performance:
16 HRPU
12 Alt. G2O #45/25 DB
Parking Lot Run
16/13 Calorie Row (4)
12 HRPU
16 Alt. G2O
Parking Lot Run
12/9 Calorie Row
16 HRPU
12 Alt. G2O
Parking Lot Run
16/13 Calorie Row