Tuesday October 4, 2022

Metcon

AMRAP in 12 Minutes

14 Toes to Bar

7 Hang Power Cleans (155/105 lb)

7 Push Presses (155/105 lb)

Friday September 30, 2022

Metcon

For Time:

800 Meter Run

15-12-9

Chest to Bar Pull-ups

Devils Press (40/25)

800 Meter Run

Thursday September 29, 2022

Metcon

10 Rounds for Time

10 Wall Balls (20/14)

6 Handstand Push-ups

4 Burpee Box Jumps (24/20)

Wednesday September 28, 2022

Metcon

5-4-3-2-1
Rope Climbs
10-8-6-4-2

Power Snatch 
Increase weight on the snatch each round
Men: 115-135-145-155-165
Women: 75-95-105-115-125

Monday September 26, 2022

That One Hurt

AMRAP in 10 Minutes of:

5 Hang Squat Clean Thrusters (115/75)

10 Toes to Bar

SaturdaySeptember 25, 2022

Metcon

Metcon

AMRAP in 30 Minutes with a partner 

120 Double Unders

100/80 Calorie Row

80 Wall Balls (20/14)

Tuesday September 20, 2022

Metcon

For Time

21-15-9

Power Clean (135/95)

Pull-ups

Assault Bike 

Wednesday September 14, 2022

Metcon

For Time

120 Double Unders 

90 Wall Balls (20/14)

60 Dumbbell Deadlifts 

30 Burpee Pull-ups 

*18 Minute Time Cap