March 2017

Metcon (AMRAP – Rounds and Reps) Partner WOD 20 min AMRAP 40 cals split 22 burpees

Metcon (AMRAP – Rounds and Reps) Partner WOD 20 min AMRAP 40 cals split 22 burpees

Metcon (Time) 21-15-9 Dumbbell thrusters (35/20) Box jumps 11-7-5 Dumbbell thrusters Dumbbell step ups (20/16) (35/20) rest 2mins 800 m run Light but fast like... Read More

6×6 Back Squat @ 70-75% Amrap: Metcon (Time) 11 amrap 5 front squats 95/135 5 thrusters 5 hang cleans 25 DUs

3 rounds 7 power cleans (185/135) 15 lateral burpees Clean N Jerk 6×3 ascending

17.4

2×800 run rest 2 mins 4x 400m rest 1 mins 75 situps 1 min plank 75 wind shield wipers 1 min plank

60 goblet squats 50 DUs (100 skiers) 40 box jumps 30 sh to oh (65/95) 20 burpees 10 ch 2 bars

Bench Press 5 @ 75 4 @ 80 3@ 85 2 @ 90 1@ 95% 10-1 Wall balls renegade rows

3 rounds 5 Cln n jerks (125/185) 7 db front squats (35/ 60) 6×3 @ 80% ACROSS