WEDNESDAY 9.12.18

Every 4 Min for 5 Rounds
Run 200 Meters
15 DB Push Press
15 Box Jump Overs

RX Men: 40# DBs +
RX Women: 25# DBs +

RX + Men: 50#  DBs + and each round is every 3 Min!
RX + Women: 35# DBs + and each round is every 3 Min!

Box Height:
Men: 22-24"
Women: 18-20"

Score: Total time from all 5 rounds of WORK added up.  (So write your splits and add them at the end)

Goal: Finish all 5 with a bit of time to rest each time!

PROGRAM B

Every 4 Min for 5 Rounds
Run 200 Meters
15 Push Press
15 Box Jump Overs

RX Men: 75#
RX Women: 55#

RX + Men: 95# and each round is every 3 Min!
RX + Women: 65# and each round is every 3 Min!

Box Height:
Men: 22-24"
Women: 18-20"

Score: Total time from all 5 rounds of WORK added up.  (So write your splits and add them at the end)

Goal: Finish all 5 with a bit of time to rest each time!

PROGRAM C

Every 4 Min for 5 Rounds
Row 250
or
Bike 15 Cal Men/10 Cal Women
15 Push Press
15 Box Jump Overs

RX Men: 75#
RX Women: 55#

RX + Men: 95# and each round is every 3 Min!
RX + Women: 65# and each round is every 3 Min!

Box Height:
Men: 22-24"
Women: 18-20"

Score: Total time from all 5 rounds of WORK added up.  (So write your splits and add them at the end)

Goal: Finish all 5 with a bit of time to rest each time!

Here's how this one works.  You do one round as fast as possible every 4 min for 5 rounds.  If you are a super beast and can do it every 3 min and hold them all under 3 with a little heavier weight - you can go RX +.  If you can't make it happen as written in about 3:30 at the LONGEST - then scale the weight or height of box whatever so that you can get all of them done.

The run distance should take roughly 1 min.  If you are unable to run for space or weather reasons, you may sub no push up burpees or single/double unders for 1 min.

The push press weight you choose should be something that you will ATTEMPT to do unbroken.  If you end up having to break once - that is ok too.  But more breaks than that and your time is going to FLY by.  IF you only have one set of dumbbells and the weight is too heavy ro 15 reps in 1-2 sets - lower the number of reps to 10!

The DBs start on the shoulder.  Feet are under the hips.  Heels are down.  Elbows are slightly in front, belly tight.  Dip by bending the knees, keeping the heels down, and keeping the chest up.  The dip is shallow.  Stand up hard and fast to drive the weight off of the shoulders.  Move the face out of the way and press the weight overhead and over the middle of the body to full lock out.  Get the biceps by the ears and keep the belly tight.

When lowering the DBs back down, make sure the elbows are in front and catch the DBs on the shoulder, absorbing into the next dip!  Don't let it pull you forward!

For the box jump overs you may do these facing or lateral.  If you don't have something to jump on you can find something to jump over.  Find a height that allows you to keep moving!  Lower it if you need to - even to a stack of a couple plates!

If you are unable to jump you may sub step up and overs!