FUNCTIONAL FITNESS
Barbell Bent Over Row
8(L) 8(M) 8(MH) 8(H)
“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
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STRONGFIT
Week 3
2 rounds: (very light)
8 Hamstring Floss
6 Archer Push-up (each arm)
4 Slow Mountain Climbers (each leg)
:20 Pigeon Pose (each side)
6 rounds:
6 Bent Row
6 Upright Row
6 Overhead Press
6 Thrusters (off back)
6 Lunge (3 each leg)
6 Good Morning
(rest 1:00 between rounds)
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COMPETITOR
3 sets:
10 Bird Dog (total)
10 Windshield Wipers (total)
10 Lateral Ball Slam (total)
Deadlift
55% 2×12
65% 3×8
“Mary”
AMRAP 20:00
5 Handstand Push-up
10 Pistol Squat (alt. legs)
15 Pull-up
For time:
400m Sled Push 180/90
4000m Bike
(partition anyhow)
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WEIGHTLIFTING
Testing Saturday
Snatch
70% 2×2
75% 1×1
80% 2×1
Clean & Jerk
70% 2×2
75% 1×1
80% 2×1
“The two most powerful warriors are patience and time.”
~Leo Tolstoy
