10/3/2018

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Functional Fitness

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Hump Day. Lots of volume today, which is going to be the motto for the next 4 weeks. Get after today’s work. Work on having identical splits during your 1K rows - we’re looking for consistent effort across all intervals.  

 

A/D/E mandatory. Choose B or C based on weaknesses and time.

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 A. Strength

DL 3x12 @ 70%

B. Metcon

For time:

Run 800m

50 DB hang clean and jerk (50/35 - open standard)

50 Pull-ups

50 WB (20/14)

50 DB Snatch, alternating (50/35)

Run 800m

C. Gymnastics

7 AMRAP

Unbroken 7 C2BPU

D. Conditioning

Row 5x1k, rest 2:00 (same splits)

E. Accessory

Landmine row 3x12 ea arm

DB neutral grip overhead press 3x12

Weighted GHDSU 3x15

BB Good morning 3x10

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Cronus Fit