May 18, 2016

Wednesday

ANNOUNCEMENTS:

BRING TALL SOCKS FOR ROPE CLIMBS!!!!!

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Deadlift 5 x 5 (Coach helps determine weight)

METCON:

5 RFT

12 Burpees

12 Sit-ups

12 Ring Rows

EXTRA CREDIT:

Rope Climb Practice

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Deadlift 3 x 5 (complete 2 sets at 75% before starting 3 sets of 5 @80%, 1 set @ 80% for as many reps as possible)

METCON:

5 RFT

12 Burpees

6 Toes to Bar

3 Bar Muscle Ups (Sub 6 Strict Pull-ups)

*If you drop off of the bar between Toes to bar and MUs/PUs there is a 5 burpee penalty

EXTRA CREDIT:

Rope Climb Practice

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