9.23.16 “JC”

September 22, 2016


This Face Off was Serious!!!


TODAYS WOD
STRENGTH
HBBS
1*10 60%
1*8 70%
1*8 75%
1*8 80%

METCON
“JC”
21-15-9
400m Run
Front Squat (135,95)
Hand Stand Pushups
15 Minute Cap
 
 
EXTRA CREDIT
(below is only extra credit if you need work in these areas)
CORE
a) 4×15
Side Plank Crunches
b) 4×50
Flutter Kicks
 
ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
10 Rounds
:40 Seconds Sprint :20 Seconds Rest
 
OLY
Every 2 Minutes for 14 Minutes
Behind the Neck Snatch Grip Push Press
3-3-3-3-3-3-3
add each set to max
 
 
COMPETITORS
1. STRENGTH
HBBS
1*10 60%
1*8 70%
1*8 75%
1*8 80%

2. OLY
Every 2 Minutes for 14 Minutes
Behind the Neck Snatch Grip Push Press
3-3-3-3-3-3-3
add each set to max

2. METCON
“JC”
21-15-9
400m Run
Front Squat (155,105)
STRICT HSPU

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text