“15 Rep Complex…”

Posted: August 31, 2018 in Uncategorized

Doesn’t Seem Too Bad On Paper…

Until You Throw In The Penalties…

For Today’s MetCon…

The Entire 15 Rep Complex Must Be Performed Un-Broken!!!

If The Complex Is Broken… There Will Be A Pump Run Penalty…

After The Run… You Will Pick Back Up Where You Left Off At…

Hang On Tight & Happy Friday!!!

***Don’t Forget!!! Saturday Is The Last Day To Sign Up For RCSC’s 1st In-House Competition!!! And If You Already Signed Up… You Better Be At This Saturday’s Sweat Sesh To Practice!!! Don’t Want To Compete??? That’s Cool… You’re Still Welcome To Come Out This & Every Saturday Morning To Get Your End Of The Week Ass Kickin’!!! Be Sure To Sign Up On ZenPlanner & Be @ The Station By 8:45AM…***

*************************************************

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***BarBell…***

ADV…

M-115lbs/125lbs/135lbs/145lbs/155lbs…

F-85lbs/90lbs/95lbs/100lbs/105lbs…

Rx’d…

M-95lbs/105lbs/115lbs/125lbs/135lbs…

F-65lbs/75lbs/85lbs/90lbs/95lbs

Sx’d…

M-75lbs/85lbs/95lbs/105lbs/115lbs…

F-55lbs/60lbs/65lbs/75lbs/85lbs…

***Step Ups… M-24″/F-20″ All Levels…***

30 Min TIME CAP!!!

———————————————–

For Time:

5 Deadlifts

4 Hang Cleans

3 Push Presses

2 Thrusters

1 Cluster

50 Step Ups

50 Sit Ups

———————-

5 Deadlifts

4 Hang Cleans

3 Push Presses

2 Thrusters

1 Cluster

40 Step Ups

40 Sit Ups

———————-

5 Deadlifts

4 Hang Cleans

3 Push Presses

2 Thrusters

1 Cluster

30 Step Ups

30 Sit Ups

———————-

5 Deadlifts

4 Hang Cleans

3 Push Presses

2 Thrusters

1 Cluster

20 Step Ups

20 Sit Ups

———————-

5 Deadlifts

4 Hang Cleans

3 Push Presses

2 Thrusters

1 Cluster

10 Step Ups

10 Sit Ups… TIME!!!

*************************************************

3…2…1…GO!!!

Mando

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8.30.2018 Scores…

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