NEWS


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Sunday, 13 October 2013

14/10 Monday

14/10 MONDAY
To "Rx" or to "Rx+" that is the question...

Warm-up
Warm-up
3 ROUND 5 MINUTE PVC WARM UP
2 Clean + Presses
2 Clean + Push Press
2 Clean + Push Jerks
2 Clean + Split Jerks
Break Each Clean into:
Knee
Touch
Knee
Passage
Shrug
Elbows Up + Drop
Clean and Jerk (Every 2min 1 set: 3-3-2-2-1-1-1-1 (Time 16min))
Goal is to get to a New 1 Rep Max
Metcon
Metcon (Time)
FOR TIME: (12min Cap)
Buy in:
40 Opposite Facing Burpees

then option of "Rx" or "Rx+"

Rx:
3 ROUNDS:
20 Wall Balls
30 Air Squats

Rx+
3 ROUNDS:
20 Wall Balls
12 Weighed Alternating Pistols (10/5)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
If Time Remains of the 12 minutes
Setup then and try Complete the Rx Lady Grace
(60/40)