Wednesday
Spilt Jerk Conga Line - 12 minutes
The intent of this piece is for athletes to find their technical max under fatigue. Beginners can use this number as their 1RM for percentages going forward.
Male Rx: 135-165-185-205-225-245-265-285-305
Female Rx: 95-115-125-135-145-155-165-175-185
Male Scaled: 75-95-105-115-125-135-145-155-165
Female Scaled: 35-45-55-65-75-85-95-105-115
There will be 4 barbells set up in class (1 per division). Athletes will line up and have 20 seconds each to attempt the weight. Weight will be added to barbells after all athletes in the division have attempted the weight.
MetCon
Mini Regionals 2018 Chipper - kind of
30 hspu
30 toes to bar
30/21 calorie row
30 dumbbell box step overs 70/50
15 Step Right Arm OH DB walking lunge
15 Step left arm OH DB walking lunge
15 min cap