Wednesday, January 31, 2018 - Train8nine
(305) 912-3963

Wednesday, January 31, 2018

Lift 8N

Main Lift: 3 x 15 Deadlift 50%

 

Metcon

Elite

7 min amrap

10 Push Press 115 / 85

20 Wall Ball Shots 30 / 20

no rest

For time

50  / 40 / 30

Calorie Row

25 / 20 / 15

Lateral Burpees over rower

 

Rx

7 min amrap

10 Push Press 95 / 65

20 Wall Ball Shots 20 / 14

no rest

For time

50  / 40 / 30

Calorie Row

25 / 20 / 15

Lateral Burpees over rower

 

Scaled

7 min amrap

10 Push Press 75 / 50

20 Wall Ball Shots 14 / 10

no rest

For time

50  / 40 / 30

Calorie Row

25 / 20 / 15

Lateral Burpees over rower

 

Post time to comments

 

 

Supplemental Lifts (after class)

A Lift: 3 x 15 DB Floor Bench Press RTF 2

A Lift: 3 x 15 Pull-ups  RTF 2

SS* Core: 3 x 15 Hanging Leg Raises

SS Core: 3 x 20 Glute Bridges

B Lift: 3 x 15 DB Rear Delt Raises RTF 2

B Lift: 2 x 15 DB Bulgarian Squat RTF 2

B Lift: 2 x 15 Dips RTF 2

 

SS means to superset with another movement also labeled SS.

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