9.30.16 “Full Rack”

September 29, 2016
TELL YOUR FRIENDS!!! NEXT THURSDAY and SATURDAY IS BRING A FRIEND DAY!!! BRING YOUR FRIENDS and FAMILY  AND LET THEM TRYOUT HOW AWESOME WE ARE!!!

TELL YOUR FRIENDS!!! NEXT THURSDAY and SATURDAY IS BRING A FRIEND DAY!!! BRING YOUR FRIENDS and FAMILY AND LET THEM TRYOUT HOW AWESOME WE ARE!!!

FITNESS & LIFESTYLE

STRENGTH
HBBS
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

WOD
“Full Rack”
AMRAP 9
9 Chest 2 Bar Pullups
12 Front Rack Front Lunges (95,65)

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

CORE
3×15 Landmine Twists

3×15 Side Plank Crunches

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
15 Rounds
:30 Seconds Sprint :30 Seconds Rest

OLY
OFF

COMPETITORS

A. Warm Up
EMOTM 12 – alternate movements each minute
1st-5 Strict Chest 2 Bar Pullups – add weight each round
2nd-10 Pistols
3rd-10 Calorie Row at 10 dampner

B.Strength
HBBS
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

C. OLY
Every 2 Minutes for 14 Minutes
3 Position Clean(full)
Floor-Below the knee-High Hang

D.Metcon
AMRAP 9
9 Chest 2 Bar Pullups
12 Front Rack Front Lunges (95,65)

Comments

comments

About the Author
  1. Willhuntforfood Reply

    “TEAM FILTHIER 75”
    Teams of 2
    75 Box jump (24,20)
    75 Kettlebell swings (53,35)
    75 Walking Lunges
    75 Toe 2 Bars
    75 Push press (45,35)
    75 Hollow Rockers
    75 Wall balls (20,14)
    75 Burpees over partner
    75 Double unders

    Tim Andy 26:21
    Joe boob 26:47

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