11/7/2018

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Functional Fitness

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Hump day vibes. Today’s metcon is 2x 8 min AMRAP’s of ascending ladders. This will be a good test of your mental discipline. Come up with a solid strategy on how to attack this workout - a consistent pace will be more important that burning out. For the gymnastics piece today, it’s all meant to be done as one set on the bar. Feel free to scale the reps up/down as needed.

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

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A. Strength

DL 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Metcon

8min AMRAP

2-4-6... BBJO (24/20), DL (225/135)

Rest 4:00

8 min AMRAP

2-4-6.. T2B, HPC (135/95)

C. Accessory

Pendlay Row 3x6

Bottom up KB Press 3x10

Single leg KB/DB RDL 3x10

Weighted GHDSU 3x12

D. Gymnastics

5 rounds, not for time. Shoot for unbroken

5 T2B, 5 Pull-up, 5 bar MU

E. Work Capacity

Run 6x600m, rest 1:00

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Cronus Fit