FRIDAY 12.07.2018

FRIDAY 12.07.2018

STRONG

Warm-up

AIRBIKE

2:00 on airbike to warm up

STRENGTH

Back Squat 

10,8,6,4,2,1,1,1,1,20

METCON-BURN

CONNECTIVITY

ABS #4 

0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench

Metcon

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:
men- 24/ladies-21 Row for Calories
14 Box Jump Overs 24/20"

Rest 1:00 between 1&2.

2) 50 Snatches (anyhow)* 95/65

*Ideally this should be done wearing a HR monitor. Break every 10 reps and wait :05 to read HR monitor readout. Begin the next set of 10 as soon as HR drops below 155BPM. If you do not have a HR monitor to gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count pulse beats for :05

13 beats in :05 = 156BPM

 14 beats in :05 = 168BPM

Rest 1:00 between 2&3.

3 rounds for time of:

24/21 Row for Calories

14 Box Jump Overs 24/20"