0- 4 min
25 Toes to Plate
50 DU
100m Run
Max Front Squat (135/95)
rest 1 min
5 – 9 min
25 Toes to Plate
50 DU
100m Run
Max Push Press (135/95)
rest 1 min
10 – 14 min
25 Toes to Plate
50 DU
100m Run
Max Power Cleans (135/95)
rest 1 min
15 – 19 min
25 Toes to Plate
50 DU
100m Run
Max Clusters (135/95)
2 RFT
50 wallballs
25 Pull Ups
50 Swings 55/35
25 Power Cleans 135/95
50 Thrusters 75/55
25 Ring Dips
45 min CAP (add one second for each rep not completed)
3.11.16
0- 4 min
25 Toes to Plate
50 DU
100m Run
Max Front Squat (135/95)
rest 1 min
5 – 9 min
25 Toes to Plate
50 DU
100m Run
Max Push Press (135/95)
rest 1 min
10 – 14 min
25 Toes to Plate
50 DU
100m Run
Max Power Cleans (135/95)
rest 1 min
15 – 19 min
25 Toes to Plate
50 DU
100m Run
Max Clusters (135/95)
3.10.16
Complete 100 reps of DB Bench Press (55/35) in the least number of sets
Metcon
9 min TBATA alternating between
Toes to Bar
Medball Slams (feet need to leave the ground)
PVC Lateral Jumps
3.9.16
Cochran’s Revenge!
2 RFT
50 wallballs
25 Pull Ups
50 Swings 55/35
25 Power Cleans 135/95
50 Thrusters 75/55
25 Ring Dips
45 min CAP (add one second for each rep not completed)
We we love you, Scotty!