05/14/2018

05/14/2018

  May 14, 2018
05/14/2018

Exercising makes Marshall so HAPPY! #smileforthecamera
Metcon
“Killer B’s” (4 Rounds for reps)
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Bike

R+(OPEN): as written
Rx(PERFORMANCE): 65/45-75/55-95/65-115/80, calorie row
Scaled(FITNESS): 45/35-64/45-75/55-95/65, burpee box step ups, calorie row

Target Reps 40/30+
Next Level
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94% *RECORD IN WODIFY

Rest 2-3 minutes between sets.

Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 79%
Minute 2 – 82%
Minute 3 – 85% *RECORD IN WODIFY
Repeat this cycle (2) additional times.
Endurance
See Endurance Programming (No Measure)