WEDNESDAY 7.10.2019

WEDNESDAY 7.10.2019

STRONG

Weightlifting

Clean Pull

Warm up and build to 90%

Pull to High Hang Vertical only

Then EMOM for 4 rounds:

3 @ 90%

3 @ 95%

3 @ 100%

3 @ 105%

Weightlifting

Halting Clean

Pull to 1" off round- pause

continue to pull to below knee-pause

then clean from above knee

warm up and build to heavy single

then-

1 @ 90%

1 @ 95%

METCON-BURN

CONNECTIVITY

100 Ab Mat Sit Ups

Slow and controlled.

NO arm swing

Metcon

Death Race

Each of these is to be completed a fast as possible:

On a running clock

0:00
10 Calories Bike + 10 Burpees

2:00
10 Calories Row + 10 Burpees

4:00
10 Calories Ski Erg + 10 Burpees

6:00
8 calorie Bike + 12 Burpees

8:00
8 Calories Row + 12 Burpees

10:00
8 Calories Ski Erg + 12 Burpees

12:00
6 calorie Bike + 15 Burpees

14:00
6 Calories Row + 15 Burpees

16:00
6 Calories Ski Erg + 15 Burpees