MONDAY 08/22/2016

(0PTIONAL) WEEKLY CHALLENGE DUE BY SATURDAY 08/8/27/2016 AT NOON

STRAIGHT LEG SIT UPS=500

WARM UP

  1. 30 JUMPIMG JACKS

  2. 20 TOES TOUCHES

  3. 20 AIR SQUAT

  4. SAMSON STRETCH BOTH LEGS

 

STRENGTH

BACK SQUAT (OFF 1RM)

50% X 5 -- 63% X 5 -- 68% X 5 -- 77% X 3 -- 86% X 1+

 

CONDITIONING WOD

"THRUSTER SHUTTLE" (LAST 10/18/2014)

FOR TIME

40 THRUSTERS RX=75/55 A=65/45 I=55/35

400 METER RUN

30 THRUSTERS RX=85/60 A=75/55 I=65/45

300 METER RUN

20 THRUSTERS RX=95/65 A=85/60 I=75/55

200 METER RUN

10 THRUSTERS RX=105/70 A=95/65 I=85/60

100 METER RUN

5 THRUSTERS RX=135/95 A=115/80 I=105/75

50 METER RUN