Wednesday
Warm-up
Warm-up
EMOM x 7 MINUTES
MIN 1 – 100m Run + Max Tuck Hold
MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps
MIN 3 – 100m Run + Max Plank Hold
MIN 4 – 10 Strict Press + Max Up-Downs
MIN 5 – 100m Run + Max Hollow Hold
MIN 6 – 10 Push Press + Max Burpees
MIN 7 – 200m Run
MIN 1 – 100m Run + Max Tuck Hold
MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps
MIN 3 – 100m Run + Max Plank Hold
MIN 4 – 10 Strict Press + Max Up-Downs
MIN 5 – 100m Run + Max Hollow Hold
MIN 6 – 10 Push Press + Max Burpees
MIN 7 – 200m Run
Strength
Metcon (Weight)
EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**
2 Pausing Split Jerks**
-Rest As Needed b/t Sets-
*All working sets should be a Mod-Heavy weight.
**Pause for :02 in bottom of dip.
(Score is Weight)
Week 4 of 9
Workout
Metcon (Time)
FOR TIME
10 Push Jerks (155/105)|(115/75)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks
10 Push Jerks (155/105)|(115/75)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
