SATURDAY 3.16.2017

SATURDAY 3.16.2017

Warm-up

Roxanne

Burpee every time you hear "Roxanne"

STRENGTH

Get Swole for the Weekend

Bench and Biceps

Superset Bench Press and Bicep Curls using the following rep scheme:

First warm up on the bench press, building to 75% of your 1 Rep max.

Then

Bench press 10 Reps @ 75%
Bicep curl 12 reps

Bench press 8 reps @ 80%
Bicep curl 10 reps

Bench press 6 reps @ 85%
Bicep curl 10 reps

Bench press 4 reps @ 90%
Bicep curl 8 reps

Bench press 6 reps @ 75%
Bicep curl 10 reps

Bench press 8 reps @ 70%
Bicep curl 10 reps

Bench press 10 reps @ 60%
Bicep curl 12 reps

Bench press AMRAP @ 50%

Metcon

"Bird Box"

Teams of 3

30:00 Time Cap

For Time:
100/70 Calorie Row
75 Box Jump Overs 24/20
50 Power Snatches 135/95
15 Rope Climbs
50 Power Snatches 115/80
75 Box Jump Overs 24/20
100/70 Calorie Row