November 03, 2016
0
Pushin the sled
Intermediate
Strength:
Push jerk –
Work up to a 3 rep max
Then, 5 x 3 @ 85% of 3RM
Muscular Endurance:
4 Rounds –
6-8 Pullups @ 2111
6-8 Supinated barbell rows @ 2111
5 Pistols / leg @ 2111
Metcon:
6 Rounds –
8 Toes to bar
10 Squat thrust box over
12 Kettlebell swings
Beginner
Strength:
Push press –
Work up to a 3 rep max
Then, 5 x 3 @ 80% of 3RM
Muscular Endurance:
4 Rounds –
6-8 Inverted rows @ 2111
6-8 Supinated barbell rows @ 2111
5 Bulgarian split squats / leg @ 2111
Metcon:
6 Rounds –
8 Knees to bar
10 Squat thrust box over
12 Kettlebell swings
