7/25/2018

Functional Fitness

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Happy Wing Wednesday for all the homies. Crush today's training and crush some wings tonight.  Nothing crazy on the program today but a re-test of 18.3 is optional, but a good way to see if the gymnastics work we've been programming has been working. 

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

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A. Strength

DL - 6@77.5, 4@82.5, 6@80, 4 @ 85, 6@80, 4@87.5

B. Work Capacity

For time: 100 power snatch (135/95), 20 min time cap

Every minute, including 0:00 8 T2B

C. Metcon

For time: (compare to 18.3)

100 double-unders 20 overhead squats (115/80) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches (50/30) 100 double-unders 12 bar muscle-ups

D. Gymnastics

5 RFT, rest 90s between rounds. Score is total HSPU.

Row 30/20 cal, max rep HSPU

E. Accessory

Landmine towel row 3x10

Peg board ascents 3x2

Parallete L-sit flutter kick 3x20 ea leg

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#cronusfit #rltw #besomebody #earnit #paytheman