Month: January 2019

First Friday in February Snatch Balance (Weight) 4×3 snatch balance across Metcon (AMRAP – Reps) Amrap 14 minutes 8 Suitcase deadlift with DB/side @ 70/50 (class use KBs, 24/16) 16 box jumps @ 24/20 24 cal row (400m run)

Getting yoked with a friend Metcon (Time) Team wod 20 seconds working sets to 100 reps 100 KBS @ 32/24 100 push ups 100 Step ups with KB @ 32/24 100 Ring rows 100 TTB 30 minute time cap

Strict muscle up Muscle-ups (Max reps) STRICT 5-8 sets of 2 reps Metcon (Time) 5 rounds 8 hang squat clean 155/105 10 push jerks 16 TTB rest 1 minute between each rounds

burpee 15.5 Front Squat (Weight) 5 x 3 @ 75-80% Metcon (Time) 27-21-15-9 Calorie row Burpee over erg * Ski/bike/air runner if no rowers available

HSPU Handstand Push-ups (Max reps) Tempo kipping HSPU Metcon (Time) 5 rounds 10 strict pull up 15 deadlifts @225/155 50 DU

Front squat Friday Front Squat (Weight) 4 x 4 @ 75-80%

“devils” day Metcon (AMRAP – Reps) 6 Rounds for Total Reps in 23 minutes 1 shuttle runs 25′ out and back 1 minute of Devil’s press @ 45/25 1 minute of Double-Unders 1 minute Rest

More pistols and more conditioning Warm-up EMOM 8 minute odd- Row 15/12 calories even- 20 pistols, alternating Metcon (Time) 3 rounds for time 12 deadlifts 155/105 9 hang power cleans 12 bar facing burpees 9 box jumps @ 30/24

Hows my cycling? Squat Snatch (Weight) 5 minute EMOM 5 squat snatches ACROSS Metcon (AMRAP – Reps) Amrap 7 minutes 15 KBS @ 32/24 15 push ups, hand release

Dumbbells are back, back again Metcon (Time) 40 cal row (Or run 600m) 20 DB squats 50/35 40 TTB 20 DB push press 50/35 Metcon 3 sets 10 side lunges + curtsy lunges @ double front rack with KBs