Sunday 171015

Strength:
a.) Deadlift 3-3-3-3-3 (work up to your heaviest set of 3)
b.) 2×50′ AHAP Farmers Handle Carries

MetCon:
“Hayden”
**30 minute time cap**
30 push jerks (from a rack) with 2 tire flips EMOTM
then — (no rest in between the jerk and the bench)
30 bench presses with 2 tire flips EMOTM

Push jerk and bench press weight options:
Male:  125/155/185/225
Female:  80/100/120/145

Weights and tire should be heavy–rx’d tire is 3x body weight.  Scale as needed.  Post loads and times to comments.

Sunday 170108

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail
b.) “Front Squat Party
EMOTM complete 1 front squat from a rack

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

MetCon:
Swole and Flexy”*
20 Min AMRAP —
5 Stone to Shoulder (93/73)
7 Toe to Bar
9 Wall Balls (20/16)

*Scale as needed