17.11.14

17.11.14

 

Tuesday, November 13

 

Warmup:

250m Row

Then 2 Rounds

10 Air Squats

10 Push-ups

10 Shoulder Rolls w/PVC

10 Good Mornings w/PVC

 

Strength:

Bench Press

3-3-3-3-3

 

Rules/Goals/Scales:

1 – Go for heavy 3 reps for the day.

2 – You get 2 warmups and then its go time. If you fail, that counts as one of your 5 sets.

3 – You get 20 mins. This includes your warmup

 

WOD:

FT

21-18-15-12

C2B Pull-ups

Push Press (95/65)

Back Rack WL (95/65) (R+L=2)

 

Capped at 15 minutes.

 

Rules/Goals/Scales:

1 – Scale weight so that you can finish in the time cap.

2 – C2B = Pull-ups = 2x Jumping Pull-ups = Inverted Ring Rows