09.12.19

Double Helen (Time)
3 rounds
800m Run
42 Swings 55/35
24 pull ups

09.11.19

Metcon (Weight)
16 EOMOM (8 rounds)
2 power cleans + 1 split jerk
Increase after rds 2, 4, and 6
Metcon (Time)
20 Bar Over Burpees
15 Clean and Jerks (115/80)
10 OH Barbell Lunge right leg (115/80)
10 OH Barbell Lunge left leg
15 C&J
20 Bar Over Burpees
15 min Cap

09.10.19

Metcon (Time)
4 rounds
10 alternating one arm medball push ups(10 each arm, 20 total)
20 medball situps
30 wallballs
400m medball run
(For the medball push ups, one arm is on the medball and the other is on the ground; switch arms each time)