May 18th, 2018

FRIDAY

Fitness:

“A1. Double KB FS Hold 4 x 30-45 sec
A2. Strict Supinated PU 4 x 5-7 slow and controlled
rest as needed
+
EMOM for 15 min
1 min Row 30-35 sec of work
2 min 12-15 WB
3 min 10 BF Burpee
**You may add reps to last week to make it more
challenging
+
Spend some time on your mobility”

Competition:

“A. 3 x 10 sec to find max watts
**Rest as needed
+
30 min running clock
15-20 sec @ 70-75% of A
60 sec rest
5 Thrusters
5 BF Burpee
90 sec rest
**Ladies if you do the AB please do 30 sec of work
**Laides sprinting is preferred
+
3-4 sets
8 Zpress w/ KB’s
5-10 Strict Pronated Pullups”