Tuesday · 12.06.16

2017 REGIONAL ATHLETES

1.  Conditioning
"Wise Men"
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
Rest 3:00
AMRAP 3:
Macho Man (205/145#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 18 unbroken Strict HSPU
B.  4 sets of 15 unbroken Strict HSPU
C.  5 sets of 12 unbroken Strict HSPU
D.  6 sets of 9 unbroken Strict HSPU
Rest as needed between sets

3.  Conditioning
9 Rounds:
1:40 on, :20 off
Rest 2:00 after Round 5
Record meters for each round.
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

2017 OPEN ATHLETES

1.  Conditioning
"Wise Men"
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
 
2.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 21 unbroken Kipping HSPU
B.  4 sets of 18 unbroken Kipping HSPU
C.  5 sets of 15 unbroken Kipping HSPU
D.  6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets

Ben Bergeron72 Comments