MONDAY OCT 27 , 2014

STRENGTH

BACK SQUAT (ADD 10 LBS TO PREVIOUS 1RM TO CALCULATE PERCENTAGES)

54% X 5--58% X 5--68% X 5 --77% X 5

 

CONDITIONING WOD

10 MIN AMRAP

3-6-9-12... INCREASING EACH ROUND BY 3

                       WALL BALL  RX = 20/14 (10 FT)    A=20/14 (9 FT)   I= 14/10 (9FT)

                       MOUNTAIN CLIMBERS  R/L=1

 

WEEKLY CHALLENGE- TO BE COMPLETED BY SAT-NOON

                                   1.  60 STRICT PULL UPS  (SCALE WITH 30 NEGATIVES)

                                   2. 600 FEET HOLLOW BODY WALKS

                                   3. 750 SCISSOR KICKS R=1/L=2