May 2017

Metcon (Time) 100 double unders (200 skiers) 10 power snatches (135/95) 80 DUs 10 Sh2OH 60 DUS 10 OH Squats (heavy kbs swing) 40 DUS... Read More

Front Squat (6×2 (80%) across) Turkish Get Up (one rep mx on both arms) 30 Curtis P’s for time (Time) Curtis P = Hang Squat... Read More

Metcon (AMRAP – Reps) 10 min AMRAP (65/75) Farmers carry /bx carry 20 front squats 20 Ground 2 OH 20 Thruster Metcon (Time) 10 min... Read More

Metcon (Time) 21-18-15-12-9-6-3 box jump overs (20/24) box step ups (35/60) box jumps deficit push ups

Metcon (Time) 50 kb high pulls (70/45) 40 kb swings 30 db snatch 20 burpees 10 renegade rows 400m run

Clean n Jerk 8×2 across (80-85%) Handstand push ups (3×10) 3×10 (strict) Amrap: Metcon (AMRAP – Reps) 10 min amrap Ladder 1 bar muscle up... Read More

Back Squat 6@70% 1@80-90% 6@70% 1@80-90% Metcon (Time) 3 rounds 10 front squat 50 DUs  

Metcon (3 Rounds for reps) 4 min AMRAP 2 Hang Cleans (155/115) 1 Jerk (155/115) 8 BX Jumps Rest 1:00min 2 min AMRAP 1 power... Read More