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Tuesday, September 11, 2018

  Tues 9/11/18
Mobility: Hips/Front Rack/Ankles
Strength/Skill: none
Met-Con: "9/11 Memorial Workout"
For Time:
2001m Run
11 Box Jumps (30/24")
11 Thrusters (125/85)
11 C2B Pull-ups
11 Power Cleans (170/115)
11 HSPU's
11 AKBS (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001m Row
*Athletes may start with row and end with run, or start
with run and end with row.
*Scale movements accordingly.
Additional
Optional
Accessory
Work:
Hack Squat (upstairs): 2x10
Single Leg Lying Leg Curl (downstairs fitness
area): 2x10 each
Lateral Lunges: 2x10 each
*Deload: use a moderate weight
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform :20 on/1:00 off x 6 sets at 85%
of max RPM
.