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Wednesday 07.10.2019

POSTED ON July 9, 2019

Wednesday | 07.10.2019

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Warm Up:
50ft duck walk
10 cossack squats
50ft toe pull
5 empty bar kang squats
x2-3 sets
 
Foundation: 15-20min to complete
A. Back Squat 5 sets of 5 @80-87%; rest 1:30-2:30 between sets
 
Metcon: RX (Level 1)
21 Single arm dumbbell push press 50/35 (21 on left and right arm)
4 rope ascents
15 Single arm dumbbell push press 50/35 (15 on left and right arm)
3 rope ascents
9 single arm dumbbell push press 50/35 (9 on left and right arm)
2 rope ascents
Intermediate (Level 2)
21 Single arm dumbbell push press 35/20 (21 on left and right arm)
3 rope ascents
15 Single arm dumbbell push press 35/20 (15 on left and right arm)
2 rope ascents
9 single arm dumbbell push press 35/20 (9 on left and right arm)
1 rope ascents
 
Beginner (Level 3)
21 Single arm dumbbell push press 35/20 (21 on left and right arm)
8 hanging hip taps or :60 deadhang
15 Single arm dumbbell push press 35/20 (15 on left and right arm)
6 hanging hip taps or :45 deadhang
9 single arm dumbbell push press 35/20 (9 on left and right arm)
4 hanging hip taps or :30 deadhang
 
Cool Down: 2 rounds for quality
40 heavy russian twists
8/8 KB High Pull
200m single arm farmers carry very heavy
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