MONDAY 9-16-19

 

Congratulations to Aaron, Brandon, Matt B and James for placing 2nd place this weekend in the UHTR CE6270B8-7756-4C24-801B-034738390DCE.jpeg

 

And to everyone who participated awesome job💪🏼 Proud of Logan also hitting the 10k which I heard was recorded as 15 miles 😮lol always prepare for the unexpectedly 😂

 

 

 

 

Warm up

2 Rounds For Quality:

200 Meter Run

15 Russian Kettlebell Swings

10 Kettlebell Goblet Squats

10 Lateral Box Step-ups (Each Side)

6 Inchworms

WOD 1

In a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: Max Ring Muscle-ups

Rest 5 min

Then

WOD 2

13 Min Cap

Conditioning


3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)

FOR Work out 1

• Completing 4 rounds of a 1:30 workout window, with :30 seconds of rest between

• New rounds begin on the 0:00 – 2:00 – 4:00 – 6:00

• The weights climb with each round while the reps drop:

   * 115/85

   * 135/95

   * 155/105

   * 185/135

• While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk

• With whatever time you have remaining in each window, complete as many Ring Muscle-ups as possible

 

 

 

 

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