STRENGTH:
Every 2 minutes for 12 minutes
#back squats
8 Repetitions @ 64%
6 Repetitions @ 74%
4 Repetitions @ 79%
#front squats
5 Reps @ 69%
5 Reps @ 69%
5 Reps @ 69%
BeachFit will do:
AMRAP 12
10 Cal Bike
20 Alternating Lunges (10 Per Leg)
10 Up/Up/Down/Down Planks
WOD:
#Bane
For Time: (20 min Cap)
40 Kipping Handstand Pushups *Scale to Inverted Pushups
20 Ring Muscle-Ups *Scale to Burpee Pullups
10 Rounds of “Macho Man”
1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Jerks
Rx – 155/105lbs (Rx+185/135)
**If not at Rx, choose load you could do 9+ Clean and Jerks with in a row, fresh, touch and go
***Looking to start the 10 rounds by the 10:00 mark
BeachFit will do:
40 Inverted Pushups
20 Burpee Pullups or (20 Burpees then 20 Ring Rows)
10 Rounds of :
5 KB Cleans + 5 KB Goblet Squats + 5 KB Press
