9.28.15

If you are a competitor who wants to compete do A-C before you do class. If you don’t want to compete you can do the class and then A-C if you want to do it all in one session. 

warm up: 2k row + 5 rnds of Cindy 

A) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

B) push jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
C) 3 rounds 

row 1000m + :30 rest + 400m run + 2 min rest

 Optional:

2×800, 4×400, 6×200, 4×400, 2×800 (do this with partner. Rest while they run. Run while they rest.)

Second session.                 

Do class or

A) 3 minute AMRAPs

-Max legless rope climb 

Rest 3 minutes

-max MU

Rest 3 minutes

-max pull-ups 

B) 50 toes to bar in as few sets as possible. Men 2 and women 3 is ideal.

C) class metcon

Monday, September 28th, 2015 at 3:15 am / Competitive