04.09.19
Metcon (Time)
3 rounds
400m Run
20 Box Jumps
rest 3 minutes
1 round
800m Run
40 Box Jumps
(30 min Cap)
400m Run
20 Box Jumps
rest 3 minutes
1 round
800m Run
40 Box Jumps
(30 min Cap)
Metcon (Time)
100 Toes to Plate
04.08.19
Metcon (Weight)
Back Squat
25 min to score a 5 RM, 3 RM, and 1 RM
Score is total load
25 min to score a 5 RM, 3 RM, and 1 RM
Score is total load
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
2 Front Squats (95/65)
2 Pull Ups
4 FS
4 Pull Ups
6 FS
6 Pull Ups
and so on…
2 Front Squats (95/65)
2 Pull Ups
4 FS
4 Pull Ups
6 FS
6 Pull Ups
and so on…
04.06.19
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
