March 22, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

12 Min Emom

Min 1- Handstand Walk/10 Shld Tap/30 Hold

Min 2-10 Strict TTB

Min 3-5 Dips + 10 Sec hold at bottom

METCON:

6 Min Amrap

5 Power Snatch 125/85

12 Pull Ups

Rest 2 Min

7 Min Amrap

10 Power Cleans 125/85

15 TTB

ACCESSORY:

Tricep Complex

Hammer Curls 4x8

3 Rounds

30 Sec Hollow + 10 Rocks + 10 Switch Leg V-Ups

15 Superman

Bicep Smash

Scorpion

Pike

Banded Shld

 

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

12 Min Emom

Min 1- Handstand Walk/10 Shld Tap/30 Hold

Min 2-10 Strict TTB

Min 3-5 Dips + 10 Sec hold at bottom

METCON:

6 Min Amrap

5 Power Snatch 45/35

10 Ring Rows

Rest 2 Min

10 Power Cleans 45/35

15 Ground TTB

ACCESSORY:

Tricep Complex

Hammer Curls 4x8

3 Rounds

30 Sec Hollow + 10 Rocks + 10 Switch Leg V-Ups

15 Superman

Bicep Smash

Scorpion

Pike

Banded Shld

 

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