9.30.14 – Metcon and Partnered Farmers Carry
September 29, 2014
10.2.14 – 3 x 7 Minute Metcon
October 1, 2014

Strength:

Fitness:
Three sets of:
Front Squat x 8-10 reps
Rest 30 seconds
X-Over Symmetry 90/90 x 8-10 reps (These are also called “External Rotation” and can be done with small plates or Dumbbells)
Rest 30 seconds
Russian Kettlebell Swings x 12-15 reps
Rest 2 minutes

Performance:
Back Squats – Week #2
8 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%
* 2-3 Minutes between sets. Go off of the 2Rm from 2 weeks ago.

WOD:

Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
5  Ground to Overhead
100 Meter Run

Performance:
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)