Wednesday 180509 at Patriot

RX/Performance

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%


B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)

Level II

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%


B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (40/25 lbs)
20 Wall Ball Shots (20/14 lbs)

Level I/Fitness

A.

Three sets of:
Back Squat x 4-6 reps @ 3011
Rest 45 seconds
Walking Lunges with Dumbbells x 20 steps @ 1010
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 45 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict or Assisted Pull-Ups
10 Kettlebell Swings
20 Air Squats
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