September 24, 2014 admin

09/24/14

1. 10mins: Heavy 5-Rep Push Press

2. EMOMx5: 2 Push Press @ 100% of part 1

3. AMRAP 14mins:

2,4,6,8….
Push Ups
Lunges
*50 Single Jump Ropes after each round


Competitor’s Program

1. EMOMx12: 1 C&J

Min 1 @ 75%
Min 2 @ 75% + 10lbs
Min 3 @ 75% + 20lbs

Notes:  Repeat 4x to make 12mins worth of work.

2. 4×3 Jerk Balance, rest :90

Notes:  Watch THIS VIDEO for a reference.

3. AMRAP 12mins:

500m Row
10 Ring Dips
15 Box Jump Overs 20″

 

ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.

 

“Either you run the day, or the day runs you.” – Jim Rohn

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