01.28.20
Metcon (Time)
3 rounds
400 m run
21 OHS (95/65)
12 chest to bar pull-ups
400 m run
21 OHS (95/65)
12 chest to bar pull-ups
Metcon
Core Finisher: 100 Wipers
01.27.20
Bench Press (3-3-3-3-3)
Please be sure to score this. We will be doing a retest in 12 weeks
Metcon (AMRAP – Reps)
12 min AMRAP
2 burpees
2 push ups
2 hollow rocks
4 burpees
4 push ups
4 hollow rocks
6,6,6,
8,8,8 and so on until time cap. Score is Total reps
2 burpees
2 push ups
2 hollow rocks
4 burpees
4 push ups
4 hollow rocks
6,6,6,
8,8,8 and so on until time cap. Score is Total reps
2s are 6 reps, through 4s would be 18 reps (4+4+4+2+2+2) and through 6 would be 36 reps, 8=60, 10=90, 12=126, 14=168…
01.25.20
Metcon (Time)
400m run
30-20-10
box step overs
hang cleans 115/80
800 m run
30-20-10
sit ups
front squats
400 m run
30-20-10
box step overs
hang cleans 115/80
800 m run
30-20-10
sit ups
front squats
400 m run
