Wednesday – 10/2/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
-300m Jog
-300m Single Arm Odd Object Carry
-30 Toe Touches

(Mobility)
-5 Wall Squats @ 53×1
-Partner T-Spine Opener

(Specific)
Review & Setup for Metcon

METCON
For Time
33 – 27 – 21 – 15 – 9
-Plate Sit-Ups (Rx+ Toes-to-Bar)
-Back Squats (95/65)(Rx+ Overhead Squats)

When the clock hits 17:00…

For Time
-50 Push-Ups (Rx+ SHSPU)
-500′ Bear Crawl (Rx+ 200′ HS Walk)

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Strength]
Strict Press
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 5 reps @ 80-83%
Set 5 – 5 reps @ 80-83%
Set 6 – 5 reps @ 80-83%
Set 7 – 5 reps @ 80-83%
*Rest exactly 2 minutes between sets.

Deadlift
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by. . .
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 80-85%

[Gymnastics]
For Time
30 Ring Muscle-Ups

[Engine]
Mixed Modal Endurance Option
AMRAP x 40 minutes
-400m Run
-3 Burpees
-400m Run
-6 Burpees
-400m Run
-9 Burpees
-400m Run…Etc…