08.13.21
Metcon (Time)
3 rounds
50 Toes to DB 35/25
50 Swings
50 Goblet Squats
50m Lunge
rest 2 min
Record slowest round
50 Toes to DB 35/25
50 Swings
50 Goblet Squats
50m Lunge
rest 2 min
Record slowest round
08.12.21
Snatch (10 min EMOM warm up to 90%)
Metcon (Time)
15-12-9-6-3
Power Cleans (115/80)
Ring Dips
Pull Ups
10 min Cap
Power Cleans (115/80)
Ring Dips
Pull Ups
10 min Cap
08.11.21
Metcon (Time)
30 Deadlifts (135/95)
90 DU (180 Singles)
25 DL (185/135)
75 DU
20 DL (225/155)
60 DU
15 DL (275/175)
45 DU
10 DL (315/195)
30 DU
20 min CAP
90 DU (180 Singles)
25 DL (185/135)
75 DU
20 DL (225/155)
60 DU
15 DL (275/175)
45 DU
10 DL (315/195)
30 DU
20 min CAP
Metcon (AMRAP – Reps)
5 rounds
1 min max hollow rocks
1 min plank hold
score is total number of hollow rocks (minus 20 hollow rocks each time you drop from plank)
1 min max hollow rocks
1 min plank hold
score is total number of hollow rocks (minus 20 hollow rocks each time you drop from plank)
