04.25.19

Deadlift (Weight)
Metcon (Time)
25m Overhead Plate lunge (45/25)
10 Plate Manmakers
25m Overhead Plate lunge
8 Plate Manmakers
25m Overhead Plate lunge
6 Plate Manamkers
25m Overhead Plate lunge
4 Plate Manamkers
25m Overhead Plate lunge
2 Plate Manamkers

04.24.19

Triple Date (Time)
400m Run
Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips
then
400m Run
Grace
30 G2O (135/95)
then
400m Run
Fran
21-15-9
Thrusters
Pull Ups
finish with 400m Run
35 min Cap

04.23.19

Metcon (Time)
3 rounds
10 DB Box Step Ups (55/35) (two dumbbells)
10 Swings
10 Burpees
rest 2 min
2 rounds
15 DB Box Step Ups
15 Swings
15 Burpees
rest 3 min
1 Round
20 DB Box Step Ups
20 Swings
20 Burpees
Metcon (Time)
Core finisher
100 Toes to DB (55/35)
perform 5 Hollow Rocks each time you break