El Dorado

26 May 2017
Screen Shot 2017-05-26 at 12.43.43 PM
For the strength segment today, all sets should be manageable. Scale as needed. Pull-ups are pronated grip and can be band-assisted, bodyweight or weighted today. Close grip push-ups should be just inside the shoulder to emphasize tricep lockout. For the Russian Twists, the plate should touch the ground on both sides.
You should shoot for 85% effort in the metcon, leaving just enough in the tank to sustain for all five rounds. Your split times should not drop off too much.Finish off the week strong!!!



EMOM for 15 minutes:

Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists

“El Dorado”

For total time:

5 Rounds of:

200m Run
12 Push Press 115/75
Rest 90 seconds

Rx+: 135/95
Masters (55+) & Teens: 95/65
Time Cap: 18 minutes