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181012

Friday, October 12th

Warm-up:

Dynamic Stretching

-then-

1:00 AAB/Ski/Row

:30 Double Under Practice

-then-

15x RKB Swings

15x BAMSU

15x DB Push Press

Metcon:

Team of 4

0:00-12:00:

1) Alt. EMOM12:

Athlete 1: Max Cal AAB

Athlete 2: Max Cal AAB

Athlete 3: Max Cal AAB

Athlete 4: Max Cal AAB

*2 Scores: Time it takes to get 100x Cal AAB & Total Calories (Substitute Ski First, then Row)

12:00-16:00:

Rest

16:00-30:00:

2) AMRAP14:

100x DU’s (Split between 2 Athletes) + 30x Deadlifts @ 225/155 (Split between 2 Athletes)

40x T2B (Split Reps as desired)

100x DU’s (Split between 2 Athletes) + 30x Deadlifts @ 225/155 (Split between 2 Athletes)

40x DB Push Press @ 50/35 (Split Reps as desired)

*L3: 150x DU’s | 275/185

*L1: 200x Single Unders | 205/145 or less | Knees-to-Elbows | 45/30 or less

Earlier Event: October 11
181011
Later Event: October 13
181013