Oct 4, 2017

//Oct 4, 2017

Oct 4, 2017

Bench Press: 1RM. Rest 2-3:00.
– Beg: 7 x 4, adding weight if form permits.
– Progressively build to a 1RM performing set of 5-3-3-2-1-1-1…
– Don’t spend too much energy on higher rep sets.

 

For time:
3 Rope Climbs
21 Burpees
21 KBS (53, 35)
3 Rope Climbs
15 Burpees
15 KBS
3 Rope Climbs
9 Burpees
9 KBS
Rx+:(Legless Rope Climbs)
L3: (2-2-2 Rope Climbs) (45, 30)
L2: (Band Assisted Strict Chin-ups x 7 reps each round) (35, 25)
L1: (Ring Rows x 10 reps eahc round) (15-12-9 Burpees) (35, 25 Russian Swings)
15:00 Cap

Extra Credit:
Accumulate:
50 KB Tricep Extensions
90 Rusian Twists w. plate

2017-10-01T20:51:31+00:00