WORKOUTS 8/5- 8/10

MONDAY

Metcon

Score Reps

1 Min: Max overhead squat 75/55

1 Min: Rest

2 Min: Max pull ups

1 Min: Rest

3 Min: Max meters

10 meters increments for scoring

*Meters at clocks end, no roll over!

Gymnastics

Strict Pull Ups

Score Reps

5 sets

max effort reps

rest 2 mins

find modifications to allow for

at least 5 reps every time

TUESDAY

Weightlifting

Power Clean

TEST DAY!

1×3

1-1-2-2-3-3-3-3

Start at 60% of your 3RM

Establish new 3RM

Rest 3 mins

WEDNESDAY

Metcon

Score Time

For time:

40 Lat. burpee over bar

50 Deadlift @ 65%

60 Dumbbell Hang power cleans 2x 50/35

70 Wall balls 20/14

80 Sit ups

TC 24

THURSDAY

Metcon

Score Time

4×400-m run

rest one min in between each run

Weightlifting

Front rack stationary lunge

10-8-6-4-2-4-6-8-10
Weight goes up reps go down
Rest 2-3 Min
TC 30

FRIDAY

Metcon

Helen

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

DB Bench

5×15
Every 2 mins
Same weight

SATURDAY

Open Gym 8:15am

TEAM WOD 9:15am

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