Wednesday 25, September 2013

Skill:

Push ups

Strength:

Bench press

5-3-3-1-1-1

Metcon:

Lurong Living Paleo Challenge #3

5 Min Time Cap:

• Decending Ladder of Hang Power Cleans
• Ascending Ladder of Shuttle Sprints

The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint

Movement Details - Men

Level III (3)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level II (2)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level I (1)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Movement Details - Women

Level III (3)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level II (2)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level I (1)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

 

Rest 1 minute

 

8 min AMRAP

 

20 evil wheels

20 v- twists 24/16kg

20 mountain climbers

20 sit ups