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Tuesday, December 19th 2017

18
Dec

Tuesday, December 19th 2017


Warm-up:

2 rounds
18/15 Cal row
10 Single leg step-ups
15 double under Attempts

(RX+)
2 rounds
18/15 Cal bike (steady pace)
10 Weighted Single leg step ups
6 Depth jumps

Strength:

Mash Method Back Squat

1a) 88% x 2, Rest 2 min then 70% for 6
1b) Rest 3min
2a) Add 5-10lb and Repeat 88% x 2, Rest 2 min then 70% for 6
2b) Rest 3min
3a) Add 5-10lb and Repeat 88% x 2, Rest 2 min then 70% for 6

Metcon:

3RFT

RX
10 OHS 95/65
2 Rope Climbs
30 wall balls 20/14

RX+
10 OHS 135/95
2 Rope Climbs (seated start)
30 wall balls 24/16