8 Days to sign up for the In-House Comp – whose ready for the new Farmers bars to be used in the Floater?
Weightlifting
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat (10)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Metcon
Every 3 minutes, for 15 minutes (5 sets) of:
20 Burpees
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
20 Burpees
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
Trail Run Tuesday-CANCELLED
No run tonight with all the rain we’ve had and the forecast, we will skip this week.