17
Sep
9/18/16
CH, EW, WB – CROSS TRAINING
Weightlifting
Front Squat (5×3 of 90% of last week)
WOD
METCON (Time)
0:00- 3:00
2 Rounds:
20 Double Unders
10 Push Press @ 45/75
2 Burpees3:00-6:00
2 Rounds:
20 Double Unders
8 Push Press @ 65/95
4 Burpees
2 Rounds:
20 Double Unders
10 Push Press @ 45/75
2 Burpees3:00-6:00
2 Rounds:
20 Double Unders
8 Push Press @ 65/95
4 Burpees
6:00-9:00
2 Rounds:
20 Double Unders
6 Push Press @ 75/115
6 Burpees
9:00-12:00
2 Rounds:
20 Double Unders
4 Push Press @ 95/135
8 Burpees
12:00-15:00
2 Rounds:
20 Double Unders
2 Push Press @ 105/155
10 Burpees
15:00-18:00
2 Rounds:
20 Double Unders
1 Push Press @ 115/175
12 Burpees