10.01.18
Metcon (Time)
7 rounds
7 Split Jerks (155/115)
7 Front Squats (155/115)
7 Hang Cleans (155/115)
7 Back Squats (155/115)
7 Split Jerks (155/115)
7 Front Squats (155/115)
7 Hang Cleans (155/115)
7 Back Squats (155/115)
09.28.18
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
5 One Arm OH DB Alt. Lunges (55/35) (right arm)
2 Reverse DB Burpees
5 One Arm OH DB Alt. Lunges (left arm)
2 Reverse DB Burpees
5 One Arm OH DB Alt. Lunges (55/35) (right arm)
2 Reverse DB Burpees
5 One Arm OH DB Alt. Lunges (left arm)
2 Reverse DB Burpees
rest 6 min b4 starting next AMRAP
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
5 One Arm DB Hang Power Clean & Jerk (55/35) (right)
2 Wall Walks
5 One Arm DB HPC & J (left)
2 Wall Walks
5 One Arm DB Hang Power Clean & Jerk (55/35) (right)
2 Wall Walks
5 One Arm DB HPC & J (left)
2 Wall Walks
09.27.18
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 Back Squats (115/80)
10 Barbell Push Ups
50m Barbell Walk in back rack position
10 Back Squats (115/80)
10 Barbell Push Ups
50m Barbell Walk in back rack position
Metcon (AMRAP – Reps)
Opponent Burpee WOD
Step One: all athletes perform one minute of max burpees
Step Two: all athletes pick an opponent
Step Three: the athtlete with the higher number of burpees in one minute "spots" the other athlete that many burpees per round.
Step Four: Compete 3 rounds of 1 min Max Burpees/ 1 min rest
Score is total number of burpees for the opening round and the 3 competetive rounds
Loser has to perform one 50m sprint for each burpee they got beat by
Step One: all athletes perform one minute of max burpees
Step Two: all athletes pick an opponent
Step Three: the athtlete with the higher number of burpees in one minute "spots" the other athlete that many burpees per round.
Step Four: Compete 3 rounds of 1 min Max Burpees/ 1 min rest
Score is total number of burpees for the opening round and the 3 competetive rounds
Loser has to perform one 50m sprint for each burpee they got beat by
