11/01/17

31
Oct

11/01/17

Wednesday

Gymnastic Bench mark
Fitness
Strict HSPU
AMRAP 2:00: Strict Handstand Pushups
1:00 Rest
AMRAP 2:00: Strict Handstand Pushups

Life
Strict HSPU in a pike
AMRAP 2:00: Strict Handstand Pushups
1:00 Rest
AMRAP 2:00: Strict Handstand Pushups

Metcon
Fitness
Teams of 3
AMRAP 7:
50 Back Squats (135/95)(115/80)
50 Back Squats (185/135)(135/95)
AMRAP Back Squats(275/185) (225/155)(185/135)
rest 3 minutes
AMRAP 7:
50 Bench Press(155/105) (135/95)(115/80)
50 Bench Press (185/115)155/105)(135/95)
AMRAP Bench Press (205/145)(185/115)(155/105)
rest 3 minutes
AMRAP 7:
50 Deadlifts (225/155)(185/135)(155/105)
50 Deadlifts (275/185)(225/155)(185/135)
AMRAP Deadlifts(315/205) (275/185)(225/155)

*Score is reps at final bar.
*if preformed individually, AMRAP in 5- with 21 reps on first two movements before the max effort

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