10.22.18

Performance

Metcon (5 Rounds for reps)

5 sets x 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds.Each round, decrease weight on the pull-up.
Rx+:
Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Rx:
Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping
Women: 75-lb. press; 15-10-5-lb. weighted pull-ups, then strict, then kipping

Fitness

Metcon (3 Rounds for reps)

3 sets x 3-minute rounds of:
20 push presses
Max-rep Kipping Rx+, jumping pull-ups Rx
Rest 2 minutes between rounds.Men: 95-lb. press
Women: 65-lb. press

Ryan Thompson