12/28/16

27
Dec

12/28/16

Wednesday

Skill/Lift
Life & Fitness
Three sets of:
Back Squats x 6-8 reps 65-75% @ 30X1
Rest 60 seconds
Weighted Pull-Ups x 3-5 reps @ 21X0 or Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Metcon

Life
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

Fitness
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

Accessory

strict press 40% x 5 @ 50% x 5 @ 60% x 5 (or +5 lbs to previous week)
DB 3 Way Raise (front, mid, side =1) x 5

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