Friday, October 21

Mobility-1

Foam Roll, Lacrosse Ball. Pvc and resistance Band Stretching.

Bench Press (3 x 3)

In 12 min. TC Start working @ 5 reps 55% 5 reps 60% 5 reps 65-70% 3 reps 75% 3 reps 80% 3+ (AMRAP) x 85-90% 1 RM Bench Press. *SUPERSET w/ Single arm KB/DB Rows

Single Arm DB/KB Row (4 x 5)

Pick 1 WOD Below:

Metcon (AMRAP - Reps)

17 min AMRAP 30 Box jumps, (24/20") 30 Pull-ups 30 R.KBS(50/30) 30 Walking Lunges(L/R=2 reps) 30 Knees to elbows 30 Push press, (75/53) 30 Back extensions(Arch holds - 2sec) 30 Wall balls (20/14) 30 DU 1 round RX =270 reps 1 round Scaled = 300 reps

Rx+ Rebounding BJ, C2B Pull-ups, (60/40),T2B, (95/63), (30/20) Scale: Pull-ups w/ Jumping Pull-ups or Ring rows, x2 Singles

Metcon (Time)

For Time: 500m Row 15 Squat Snatch 115/63 500m Row 12 Power Snatch 115/63 500m Row 9 Overhead Squats 115/63

Rx+ 135/95