09/05/2018

09/05/2018

  September 5, 2018
09/05/2018

Wednesday feels
Weightlifting
Thruster
Build to a heavy 3, taken from the floor
Metcon
“Flash Flood” (Time)
2 Rounds:
400 Meter Run
21 Thrusters (95/65)

R+(OPEN): as written
Rx(PERFORMANCE): 75/55
Scaled(FITNESS): 45/35
*scale run as needed

Target Time 6-8min
Time Cap 12min
Next Level
Metcon (No Measure)
Gymnastic Conditioning
5 Supersets:
15 GHD Sit-ups + 40% Max Ring or Bar Muscle-ups
Rest 1 Minute Between Sets.

**Please see a coach before doing GHDSU

R+ – as written
Rx – 10 GHDSU + C2B pullups
Scaled – 15 abmat situps + pullups

Endurance
See Endurance Programming (No Measure)