10.24.18

Warmup

6 min AMRAP with a partner
Partner 1: Row/Bike/Ski easy pace
Partner 2: 5 Ball Slams, 10 Jumping Jacks, 15 PVC Pass-throughs
Once partner 2 completes Ball Slams, Jumping Jacks and Pass-throughs, partners switch roles. Continuing switching until 6 min is up.

Mobility

Bulletproof Shoulders:
Side Plank and Rev Fly Reach Through- 20/Side
On Hands and Knees with Flat back – Straight Arm Raise 15 Sec/Sidex3
15 Scap Push-ups
15 Thumbs Up T Raise – can be done on the floor
15 Thumbs Up W Raise – can be done on the floor
15 Cuff Isolation/Side

Skill

Review of the Bench Press

Strength

Under a 16 min running clock

5 X 5 Bench Press

P/L – at 70-75% of your 1RM
F – at a moderately challenging weight

Use a spotter when needed and take appropriate rest between sets

Metcon

With a 17 min running clock

0-5 min : Complete 2 rounds
15 SDLHP
50 DU
With remaining time, AMRAP Wall Balls

Rest 1 min

6-11 min: Complete 2 rounds
15 SDLHP
50 DU
With remaining time, AMRAP alternating DB Snatches

Rest 1 min

12-17 min : Complete 2 rounds
15 SDLHP
50 DU

SCORE is 2 parts: Part A = total reps completed in AMRAPS
Part B = time on clock when final 2 rounds are completed

P – 95/65, 30/20, 50/35
L – 75/55, 100 SU, 20/14, 40/25
F – 65/45, 50 SU, 14/10, 30/15

Cashout

Level 1: 5 sets of 20 Sit-ups
Level 2: 2 rounds of 4 sets of 20 Sit-ups
Rest up to 2 min between sets