September 27, 2016
Tuesday
ANNOUNCEMENT:
RX PROGRAM
WARM UP:
4x200 M Run
STRENGTH:
12 Min Emom
Min 1-45 Sec Dubs
Min 2-30 Sec L-Sit/Hollow
Min 3-10 Push Ups
METCON:
18 Min Emom
Odd-3 Touch and Go Power Cleans + 3 Front Squats @ 70%
Even-3 Muscle Ups/5 Chest to Bar/8 Pull ups
ACCESSORY:
ROMWOD
MODWOD PROGRAM
WARM UP:
4x200 M Run
STRENGTH:
12 Min Emom
Min 1-45 Sec Dubs
Min 2-30 Sec L-Sit/Hollow
Min 3-10 Push Ups
METCON:
18 Min Emom
Odd-2 Touch and Go Power Cleans + 2 Front Squats 95/65
Even-3 Negative Pull ups/5 Ring Rows
ACCESSORY:
ROMWOD