Monday 10/14
Warm-up
Dynamic group warm-up
Metcon (Time)
Barbara Meets DT
1 Round “Barbara”
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
REST 3 minutes
1 Round “DT”
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerk
REST 3 minutes
1 Round Barbara
REST 3 minutes
1 Round DT
Scaling 1
Same set up as RX
“Barbara”
10 Jumping or Banded Pull Ups
10 Push Ups
40 Sit Ups
50 Squats
Same set up as RX
“Barbara”
10 Jumping or Banded Pull Ups
10 Push Ups
40 Sit Ups
50 Squats
“DT”
115/85 lbs
Optional Cash Out
Coach’s choice
Mobility/Cool-down
Focus on recovery. E.g., Static stretching, foam roll, mash out w/ lacross ball, mobilize with bands, etc.
2019-10-14
20 KB swings
Run 200m