Sunday, 10/5
October 4, 2014Tuesday, 10/7
October 6, 2014Warm-Up
3 Rounds of
30 Jumping Jacks
6 Alt-T Push-ups
15 Mountain Climbers
6 Hips to Wall
Met-Con Prep
1 x 10 Strict Press (bar only) + 10 Step Ups (5 per side) + 20 Single Skips
1 x 5 Push Press (light) + 5 Box Jumps + 6 DB Snatches
1 x 5 Push Press (moderate) + 20 Double Unders OR Lateral Hops
Met Con
3 Rounds of
AMRAP in 3 Minutes
12 Push Press (M: 115/95/75; W: 83/63/55)
15 Box Jumps (step down only)
3 Minutes Rest
AMRAP in 3 Minutes
10 Alt DB Snatch
30 Double Unders (scale to 30 Lateral Hops over a band)
3 Minutes Rest
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entry for the caption contest:
John shrieks in terror at a spider crawling across the floor.