08.14.19
Squat Clean (20 min to find 1 rm)
Metcon (Time)
30 hang clusters (95/65) ((135/95 rx +) 12 min cap
08.13.19
Metcon (Time)
30 Deadlifts (135/95)
90 DU (150 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 (150 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
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)
08.12.19
Metcon (AMRAP – Reps)
6 min AMRAP
Buy in of
20 toes to bar
40 wall balls
then
Max Box Jumps
Buy in of
20 toes to bar
40 wall balls
then
Max Box Jumps
rest 6 min before next AMRAP
Metcon (Calories)
6 min AMRAP
Buy in of
20 toes to bar
40 wall balls
then
Max Cal Row
Buy in of
20 toes to bar
40 wall balls
then
Max Cal Row
Metcon (AMRAP – Reps)
6 min AMRAP
Buy in of
20 toes to bar
40 wall balls
then
Max Burpees
Buy in of
20 toes to bar
40 wall balls
then
Max Burpees
