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Friday

4
Jul

Friday

Templum North – NCCOMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES @ 80% EFFORT

12 DBL KB Deadlifts (70/53)

50 Double Unders

9 Burpees Over KBs

50 Double Unders

6 Muscle-ups

50 Double Unders

-Rest 5:00-

REPEAT!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Play a Game!

Recovery Workout

Metcon (No Measure)

RECOVERY WORKOUT

3 ROUNDS FOR QUALITY

2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate)

-Rest :30-

2:30 – Bike @Moderate Effort

-Rest :30-

2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate)

-Rest 1:30 b/t Rounds-

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME @ 80% EFFORT

50 Ground to OH (115/75)

-Rest 3:00-

25 Ground to OH (135/95)

-Rest 2:00-

15 Ground to OH (155/105)

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