Strength
10 Min EMOM
Each Minute Perform Hang Clean @ the following percentages
Minutes 1 – 3: 75% of 1 RM
Minutes 4 – 6: 80%
Minute 7: 85%
Minute 8: 90%
Minute 9: 95%
Minute 10: Go for PR
Metcon:
7 rounds of
7 Hang Cleans (115/75)
7 Push Press (115/75)
7 Goblet Squats (55/35)
Join us this weekend in Sunrise, FL as we run for those that can’t!
4.28.15
Run 800 m
20 burpees
20 wallballs
run 400 m
40 burpees
40 wallballs
run 200 m
60 burpees
60 wallballs
4.27.15
Strength
10 Min EMOM
Each Minute Perform Hang Clean @ the following percentages
Minutes 1 – 3: 75% of 1 RM
Minutes 4 – 6: 80%
Minute 7: 85%
Minute 8: 90%
Minute 9: 95%
Minute 10: Go for PR
Metcon:
7 rounds of
7 Hang Cleans (115/75)
7 Push Press (115/75)
7 Goblet Squats (55/35)
Join us this weekend in Sunrise, FL as we run for those that can’t!
4.25.15
50 m tire flip
200 deficit tire jumps
run around the block
50 m tire flip
200 decline push-ups
run around the block
50 m tire flip
200 dips
run around the block
50 m tire flip
200 burpee tire jumps