SATURDAY 12.8.2018

SATURDAY 12.8.2018

Warm-up

Walking Lunges 

down and back length of gym

Warm-up

Push Up With Rotation

10 push ups

Hold side plank position 3 count each rep

Warm-up

100 Double Unders for Time

STRENGTH

Make up missed Strength session from this week  

Take 20 minutes and make up missed Strength session from this past week.Bench Press (Monday)

Shoulder Press (Wednesday)

Back Squat (Friday)

Rep scheme was as follows

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

Start about 65%, increasing about 5% each drop in reps the 1,1,1,1 should be about 90% of your max

Deadlift 

If you hit all 3 llifts this past week, you can Deadlift instead.

Rep scheme was as follows

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

Start about 65%, increasing about 5% each drop in reps the 1,1,1,1 should be about 90% of your max

Metcon

Partner WOD

 AMRAP in 10 minutes:
3 Power Clean Push Jerk 135/95
6 Burpees
9 Single Hand KB Swing 24/16

Rest five minutes, and then:

AMRAP in 10 minutes:
5 Pullups
10 Ring Push Ups
15 Goblet Squat 24/16