Bench Press
65.0% x5
72.5% x4
80.0% x3
87.5% x2
95% x1+
Team Metcon
150ft. Ladder climb
10/6 TRX Pullups
20 Wall Ball, 18/12lb
20 Double Unders (singles not allowed)
20 KB Push Press, 16/12kg
20 Ball Slams, 10lb
50ft. DB Walking Lunges, 40/25lb
20 Pushups
20 Back Squat, 95/65lb
The metcon will be performed in a single-file fashion. One person starts at the top of the list and once they've completed that task they move on to the next task, and so on until you get spit out at the end. The next person can't start the first task until the person in front of them is done with the first task. No passing people. The clock starts when the first person starts climbing and ends when the last person finishes squatting. 20 minute cut-off.
After a few comments about inflammation this morning, please read the following post from Mark Sisson, Flame Thrower: Top 10 Natural Ways to Reduce Inflammation | Mark's Daily Apple. I've been eating like this the majority of the time for the past several months and you'd be surprised how much of a difference it can make. No ibuprofen, aspirin, or other drugs. Just lots of the right foods, minimal amounts of the bad ones (notice I didn't say none; I am human and a realist), and smart training. Get rid of all grains, dairy, and legumes, and eat all the meat and vegetables that you want with some fruit and good fat added here and there. All I can say is try it for a month and see what happens. You just might feel, look, and perform better than you ever have. Post your thoughts to comments.
So what happens if we can't make it passed the double unders? If singles are not allowed I dont't see anyone but Mary finishing. Can we use a designated jumper :)
ReplyDeleteIf you're injured (Sue), I'll allow singles, 3:1. If you're otherwise healthy, even if you can only do one at a time, you've got to do doubles.
ReplyDeleteThat sounds good. Thanks!
ReplyDelete