9.28.16 “Work/Rest/DL/Run/BJ”

September 27, 2016

 

Great Seeing Neon Joe back at the box and battling it out with EJ MAC!!!

FITNESS & LIFESTYLE
“Work/Rest/DL/Run/BJ”
5 Rounds
AMRAP 3 Minutes
10 Deadlifts Unbroken (225,155)
200m Run
Max Rep Box Jumps (24,20)
2 Minutes Rest Between Rounds

In 3 minutes you will do 10 deadlifts,run 200m, and then do as many box jumps in the remaining time.

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
3×20 GHD Sit Ups

ENDURANCE
Long Interval (Mon, Tue or Wed)
Choose ONE of the following sports:
Row 3x 1500m
Run 3x 1200m
Airdyne 3x 150 Calories
Rest 3 Minutes between Rounds

OLY
EMOTM 7
2 Split Jerk @ 60-70% 1rm

 

PERFORMANCE & SPORT

A. WARM UP
3 rounds not for time
20 GHDSU
50ft HS Walk

B. STRENGTH
BENCH PRESS
8@65%
8@70%
6@80%
6@85%

C. METCON
5 Rounds
AMRAP 3 Minutes
10 Deadlifts Unbroken (275,190)
200m Run
Max Rep Box Jumps (24,20)
2 Minutes Rest Between Rounds

Comments

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  1. Willhuntforfood Reply

    Team rac
    Pete 272 155# dl
    Joe 185#dl, 182
    Tim 185# dl, 20# db step ups 143
    Bob. Modified everything

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