• Daniel LaPointe

Tuesday, December 13


Static Core

2 rds :30 on :15 off Plank Left Plank Right Plank Table Top

Deadlift (4 x 5)

*12 mins Time Cap to finish your work. 5 reps @55% 5 reps @60% THEN 4 sets of 5 @ 70% 1 RM Deadlift

Metcon (Time)

For Time (22 min Time Cap) -This is one continuous piece with 1 minute of rest between components. -Each gets its own score for time. With a running clock… 1) 3 rounds for time of: 20/18 Row/Airdyne for Calories 12 Box Jump Overs (24/20″) Rest 1:00 between 1&2. 2) 40 Snatches (anyhow)* (95/63) Rest 1:00 between 2&3. 3 rounds for time of: 20/18 Row/Airdyne for Calories 12 Box Jump Overs (24/20″)

Rx+ Damper@10, Burpee BJ Overs, (115/73)


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