08.16.18
Metcon (Time)
3 rounds
400m Run
10 knees to elbow
20 sit ups
then
800m Run
20 knees to elbow
40 sit ups
400m Run
10 knees to elbow
20 sit ups
then
800m Run
20 knees to elbow
40 sit ups
08.15.18
Metcon (AMRAP – Reps)
6 min AMRAP
20 Alternating Front Rack Lunges (115/75)
20 Hang Snatch (115/75)
Max Front Squats (115/75)
20 Alternating Front Rack Lunges (115/75)
20 Hang Snatch (115/75)
Max Front Squats (115/75)
rest 6 min before next amrap
Metcon (AMRAP – Reps)
6 min AMRAP
20 Front Squats
20 Alt. Front Rack Lunges
Max Hang Snatch
20 Front Squats
20 Alt. Front Rack Lunges
Max Hang Snatch
rest 6 min before next amrap
Metcon (AMRAP – Reps)
6 min AMRAP
20 Hang Snatch
20 Front Squat
Max Front Rack Lunges
20 Hang Snatch
20 Front Squat
Max Front Rack Lunges
08.14.18
Lil Sumpin (Time)
4 rounds
40 DU
20 dumbbell snatches (35/25)
30 Box Step Ups (24/20)
15 OH DB Squats (35/25) (swirtch arns as needed)
20 Pull Ups
10 TGU (35/25)
35 min cap
40 DU
20 dumbbell snatches (35/25)
30 Box Step Ups (24/20)
15 OH DB Squats (35/25) (swirtch arns as needed)
20 Pull Ups
10 TGU (35/25)
35 min cap
(See 7/16/18 for comparision)
