11.09.17

REMINDERS: Squadlocker store for SMDCF swag is now open!

Sport

1.bench 12-10-8-8 work to a challenging 8 (heavier than last week) in 12 min.

2a.every 90 seconds clean 5-5-5-5 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

4 rounds of:

-2 min. 70% wall ball pace from 10.23.17

-1 min. 100% muscle up pace from 10.23.17

1 min. rest

Performance

1.bench 12-10-8-8 work to a challenging 8 (heavier than last week) in 12 min.

2a.every 90 seconds clean 5-5-5-5 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

4 rounds of:

-2 min. 70% bike pace from 10.23.17

-1 min. 100% muscle up pace from 10.23.17

1 min. rest

Sport & Performance see math below to figure your percentages from test piece on 10.23.17, you will be using these percentages on Thursday’s for the foreseeable future:

100% cal. pace per minute = total cal. completed in 3 min./3

(100% cal. pace per minute) x .7 = 70% cal. pace per minute

(70% cal. pace per minute) x 2 = use this number

100% wall ball pace per minute = total wall ball completed in 3 min./3

(100% wall ball pace per minute) x .7 = 70% wall ball pace per minute

(70% wall ball pace per minute) x 2 = use this number

100% muscle up pace per minute = total mu completed in 3 min./3

100% handstand pushup pace per minute = total hspu completed in 3 min./3

if any of this confuses you, please watch this instructional video

Fitness

1.bench 12-10-8-8 work to a challenging 8 (heavier than last week) in 12 min.

2.push press 8-8-8-8-8 work to a challenging 8 (heavier than last week) in 12 min.

for time:

-40 wall ball #20m #14f

-20 hang power clean #95m #65f

-10 deadlift #95m #65f

-20 hang power clean #95m #65f

-40 wall ball #20m #14f

post times or completed rounds/available rounds to comments

FSCN1548

Tangie with some benching variation.

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