Saturday, October 6th, 2018
Alan Bates
October 6, 2018
Saturday, October 6th, 2018 Metcon A): Bench Press A) Bench PressIn 12:00 find a 5 rep maxBench Press *Build to a 5 rep max over
Here is what we found…
Saturday, October 6th, 2018 Metcon A): Bench Press A) Bench PressIn 12:00 find a 5 rep maxBench Press *Build to a 5 rep max over
Friday, October 5th, 2018 Metcon WOD: Metcon (Time) 3 Rounds for time:21 Pull-ups15 Front squats (155lbs/105lbs)9 Deficit handstand push-ups (4″/3″) *No butterfly today.
Thursday, October 4th, 2018 Metcon WOD: Metcon (Time) For time:5 Rounds50 Double Unders250m Run20/15 Cal. Bike or Row**Rest 3 minutes between rounds *35 min Cap
Wednesday, October 3rd, 2018 Metcon WOD: Metcon (Time) For time:9 Power snatch15 Thrusters21 Power Cleans 2:00 Rest 21 Power cleans15 Thrusters9 Power snatch *Use (135lbs/95lbs)*14
Tuesday, October 2nd, 2018 SWOD SWOD: Back Squat (4-4-4-4-4) *Do a set every 4 minutes.*Attempt to find a 4 rep max. Accessory ACC: Metcon (No
Monday, October 1st, 2018 Metcon WOD: Metcon (Time) For Time:50/40 cal Row50 Ring dips100 Sit-ups50 push-ups50/40 cal Bike *20 min Time Cap Accessory ACC: Metcon
