Daily Archives: June 15, 2017

Day 82: Friday, June 15

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New PR for Marissa:)

PREPARATION:

  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con Testing:

  • finish any of the testing items you have not performed
  • such as: Max Burpees; Max Push Ups; Max Air Squats; Max Pull Ups; 2:00 Ski Erg or Airdyne 

Met-Con WOD:

for those done all tests other than Clean and Jerk (to be done on Monday)

In 5:00 complete – REST balance of time left in 5:00

3 Rounds of:

  • 10 Dual KB/DB Front Squats @ 35/20
  • 14 HR Push Ups

In 5:00 complete – REST balance of time left in 5:00

3 Rounds of:

  • 10 Russian Twists with 25/15 plate
  • 14 Russian Swings @ 53/35

REST 2 minutes

  • Run 2 laps or Row 300m or Ski Erg 250m or Airdyne 1:00

Day 81: Thursday, June 15

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Jacob after the 1km row

PREPARATION:

2 rounds of the following:

  • 5 Chest to Bar Pullups
  • 10 Burpees
  • 15 Goblet Squats

STRENGTH TESTING:

  • take 20 minutes to establish a 1 rep Max Strict Press
  • take another 10 minutes to establish a 1 rep Max Push Press

Met-Con TESTING:

“Cindy”

AMRAP for 10 minutes of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats