Tuesday November 15

November 15th, 2016
by:

Strength / Skillwork

Bench Press

5151 Tempo, sets of 3 @
35/45/55/65%

Regular pace, sets of 10 @
75/80%

WOD

Note: This week we’ve programmed 6 Open WODs. We do not suggest anyone do all 6. That’s a lot of MetCon intensity in one week. For those of you attending 2-3 times this week, you are good to go with doing 2-3 of the WODs. But, for those attending 4-6 times this week, our recommendation is that you do 3 of the Open WODs. Do the strength movements every day. And, on those days you’re only doing strength, spend the extra time doing some additional strength and a good amount of stretching and SMR.

WORKOUT 12.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Elements

Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
20 Wall Balls, 14/10#
40 D/U or 100 Singles
20 Jumping C2B Pull-ups