Wednesday, 2/21/18

Weightlifting

(20min) Supersets 4×8
Perform in the order of 1A, 1B, 1C, 1D

1A: Strict Pull-ups  (4 Rounds of 5 reps)

Use bands for scales

1B: Shoulder Press (8-8-8-8(Top set))

If your Top set is 85# or more, 10 # jump for each working set
If your Top set is 80# or below, 5# jump for each working set

1C: Side Plank  (4 rounds of 30 seconds each side (L/R) )

Execute right after 1B

Post the weight if you do with extra weight

1D: 90 Second Rest

Metcon

Metcon (Time)

5 Rounds for time
400m run
7 L-pull-ups
4 Clean & Jerk 185/125

(25min)
Scale options
Int: 135/85
Beg: 75/55

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