151016 Friday – “Prestige Worldwide”

Last few days to raise money for Barbells for Boobs! Let’s skip that cup of coffee or that Lulu top and donate the money instead! Every $80 raised is a mammogram that could help save a life.

Donate Here:
https://fundraise.barbellsforboobs.org/fundraise/team?ftid=54944

There are also spots still available to do the workout at 10:30, 11:00, and 11:30am! Sign up your team here: https://docs.google.com/forms/d/1sBNkU1uRbpAurzu0DTbmf9qnutL4sC-k4A7Ta8QMyr0/viewform

Don’t forget to wear your best PINK outfit too.


Mobility: Shoulder Mobility


Skill Practice Warm Up: Rope climbs and rope climb progressions (If you can’t do one yet,
today may be the day. If you can do them with your feet, experiment with legless!)


Strength: 7×1 snatch – 13 of 14. (7 sets of 1 rep, go up in weight from Wed., same weight for
each set)


Super Set: 7×4 single arm ring row


Metabolic Conditioning: “Prestige Worldwide” AMRAP in 7 minutes
200m run
Row (Performance: 350 / Athletic: 300* / Health: 250m)
6 shoulder press (Performance: 115 / Athletic: 75lbs*/ Health: 45)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2- 4 rounds.
Scale up: 5 strict/ 2 strict + 3 kipping HSPU*
Log your results online by clicking here.
Compare to: New Workout!
Coaching Tips: This is an all out sprint, so don’t over pace it! Just make sure that you are not
too winded when you go for the shoulder presses (and you can’t maintain good midline
stability). For most, this will be the place to ‘catch your breath’. Don’t worry if you need to break
these up. Use it as time to catch your wind and hit the next run faster.


Optional ‘Cash Out’: 15 wall ball, 15 sit ups, 3 rounds

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