01.21.20
Metcon (Time)
400m Run
40 OHS (95/65)
400m Run
30 OHS
400m Run
20 OHS
400m Run
10 OHS
40 OHS (95/65)
400m Run
30 OHS
400m Run
20 OHS
400m Run
10 OHS
01.20.20
Deadlift (10 min EMOM 3 reps per minute)
Build to 75% of 1 RM
Clean (5 min to find 1 RM post DLs)
Metcon (Time)
Core Finisher
50 Russian Twists (35/25)
40 Toes to DB (35/25)
30 Sit ups
20 One arm renegade rows -Right arm
10 Reverse DB Burpees
20 One Arm Renegade Rows – Left Arm
30 Situps
40 Toes to DB
50 Russian Twists
50 Russian Twists (35/25)
40 Toes to DB (35/25)
30 Sit ups
20 One arm renegade rows -Right arm
10 Reverse DB Burpees
20 One Arm Renegade Rows – Left Arm
30 Situps
40 Toes to DB
50 Russian Twists
01.18.20
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
