Did a weekend fitness lecturin in Jackson Hole so as a group I set up a standard 3x3 instead of a wendler 5-3-1 for a few workouts.
Deads 3x3 @ 1.5x bodyweight
metcon x 2
1. row 500 m
10 dips
rest the time it takes you and repeat
long break
2.
50 double unders
5 pushpress at 85% of your max
5 supine ring pulls
10 2 leg mountain climbers
AMRAP 4 min
rest 4 min
repeat
Deads 3x3 @ 1.5x bodyweight
metcon x 2
1. row 500 m
10 dips
rest the time it takes you and repeat
long break
2.
50 double unders
5 pushpress at 85% of your max
5 supine ring pulls
10 2 leg mountain climbers
AMRAP 4 min
rest 4 min
repeat
deads @ 275#
ReplyDeletemetcon
1. each round was 2:30
elevation is a bitch. I felt great on the rower but when I got up I felt like I was going to vomit. The row was fast the dips were not muscularly difficult I just couldnt breathe. Awesome
2. 2 rounds and 31 double unders both times. The first round the hardest was the push press the second round was harder to double under although they went mostly unbroken