11.4.16 “Enigma”

November 03, 2016

Congrats to Pat Lofgren for getting his first muscle ups after attending our gymnastics clinic!!!

FITNESS & LIFESTYLE
STRENGTH
HBBS
1*5 65%
3*5 75%

 

METCON
“Enigma”
6 Rounds
12 Sumo Deadlift High Pulls (95,65)
12 Push Presses (95,65)

L1/L2 – 5 Rounds 10 reps of each

10 minute CAP
 

EXTRA CREDIT

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday or Saturday)
Long Interval Interval
Row 4 x 1000 meters
Run 4 x 800 meters
Airdyne 4 Minutes for Calories
Rest 3 Minutes between Rounds

CORE
4×15 Low Back Extensions
4×25 Hollow Rockers

 

 

 

SPORT & PERFORMANCE

A. OLY
1 Full Clean + 1 Hang Clean – Max Effort
Rest Exactly 2 Minutes between Sets
Work up to the Heaviest Possible

B. STRENGTH
HBBS
1*5 65%
3*5 75%

C. METCON
“Enigma”
6 Rounds
12 Sumo Deadlift High Pulls (95,65)
12 Push Presses (95,65)

D. ACCESORRY
Clean Grip Romanian Deadlifts
5×5 – last 3 very Heavy
–lower the weight just below the knee

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  1. Willhuntforfood Reply

    Team rac
    3 Rounds:
    Teams of 2:
    800 m Row (400m each)
    20 Burpee over Partner

    Core:
    3 Rounds (6min cap)
    15 Hanging Knee Raises
    20 Russian twist
    25 abmat sit ups

    Wod 1:
    AMRAP 8
    Teams of 2
    Max Wallballs
    200m run
    One athlete runs while other performs Max Wallballs. Then switch.

    Tim, Andy 175
    Pete, bob 150

    Wod 2:
    For Time
    Teams of 2
    One athlete works at a time
    Split the reps
    200 Double unders
    100 Russian swings
    50 Push-ups
    Pete, Andy 5:52
    Tim, Andy 7:04

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