Sunday, 4/19
April 18, 2015Tuesday, 4/21
April 21, 2015Warm-Up
3 rounds of
10 Squats
5 Dead Bugs/side
10 PVC Dislocates
5 Plank to squat
Met-Con Prep
1 x 5 Front Squat + 5 Strict Press (bar only)
1 x 5 Front Squat + 5 Push Press (light)
1 x 3 Thrusters (@ chosen Rd 1 weight) + 3 Burpees
– Met-Con Weight Options –
Rd1, Rd2, Rd3 / Rd1, Rd2, Rd3
Option A = M@ 95, 115, 135 / W@ 63, 83, 93
Option B = M@ 75, 95, 105 / W@ 53, 63, 73
Option C = M@ 45, 65, 75 / W@ 35, 45, 55
Partner Met-Con (35 Min)
3 rounds, with 5min in each round to complete:
- 15-12-9 Thrusters (@ Rd 1 weight) with 3-6-9 Burpees
- 12-9-6 Thrusters (@ Rd 2 weight) with 6-9-12 Burpees
- 9-6-3 Thrusters (@ Rd 3 weight) with 9-12-15 Burpees
1st Partner has 5 minutes to complete as many reps of Round 1 as possible;
1 Minute Break;
2nd Partner has 5 minutes to complete as many reps of Round 1 as possible at same weight;
1 Minute to load bar to Rd 2 weight;
1st Partner then has 5 minutes to complete as many reps of Round 2 as possible;
etc.