09.17.18

Metcon (AMRAP – Reps)
25 min AMRAP
20 Burpees at minutes 0,5,10,15,20
Max Bear Complex (115/80) (power clean, front squat, push press, back squat, rear press)

Score only the bear complex

09.15.18

Metcon (Time)
"East Bound and Down"
1 mile Run
25 DB Push Jerk Rt Arm (55/35)
25 Push Ups
25 DB Push Jerk Lt Arm
25 Push Ups
800m Run
25 DB Push Jerk Rt Arm (55/35)
25 Push Ups
25 DB Push Jerk Lt Arm
25 Push Ups
400m Run
25 DB Push Jerk Rt Arm (55/35)
25 Push Ups
25 DB Push Jerk Lt Arm
25 Push Ups

09.14.18

Metcon (Weight)
TEMPO OHS
12-9-6-3-1

slow squat taking 3 seconds to get down, 3 second pause at bottom, slow ascend taking 3 seconds to get to the top
Metcon (Time)
"Trans Am"
21 OHS (95/65)
9 Burpee Bar MU
15 OHS
6 BBMU
9 OHS
3 BBMU
12 min Cap