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Whenever the Card Dealt

10
Feb

Whenever the Card Dealt

SKILL – Overhead Squats

STRENGTH – Back Squat 5×5

Work at 87% of 1 rep max.

METCON –

Beginning on a 4-minute clock, complete as many reps as possible of:

  • Run 200 meters
  • 2 Rounds:

7 Overhead Squats

7 Toes to Bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  • Run 200
  • 2 Rounds:

9 Overhead Squats

9 Toes to Bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • Run 200
  • 2 Rounds:

11 Overhead Squats

11 Toes to Bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • Run 200
  • 2 Rounds:

13 Overhead Squats

13 Toes to Bar

 

STOP at 16 Minutes

Level 1 – Start at 10 and go up by 2s.  (10,12,14,16) (95/65)

Level 2 – 95/65

Level 3 – 75/55, Scale toes to bar to Knees up, Start at 5 (5,7,9,11)

Level 4 – Goblet Squats (53/35), abmat situps, start at 7 (7,9,11,13)

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