Metcon: 100 Double-Unders 50 Wallballs (14/20 @ 9/10ft) 25 Back Squats (155/225) 50 Wallballs (14/20 @ 9/10ft) 100 Double-Unders -Rest 2 minutes- AMRAP 5 minutes 15 Sit-ups 15 Leg Lifts *You will have 2 scores, time to finish the first part and then Rounds and Reps in the AMRAP. 16 minutes and 6 Rounds to...
Read MoreStrength: Every 1:30 x 6 Rounds, AMRAP the 7th 5 Push-Press Metcon: 8 Minute Ladder 1 Squat Snatch (95/135) 2 Strict Handstand Push-ups *At least through 12 HSPU to Rx*...
Read MoreMetcon: 4 Rounds 10 Power Cleans (110/165) 20 Pull-ups 30 Kettlebell Swings (35/55) *20 minute cut-off*...
Read MoreStrength: 5, 5, 5, 4, 4 Front Squats Metcon: 20-16-12-8-4 Pistols OAA Dumbbell Snatch (55/70) Thrusters (65/95) *12 minute cut-off*...
Read MoreMetcon: 100-80-60-40-20 Double-Unders 50-40-30-20-10 Air Squats 25-20-15-10-5 Ring Dips *20 minute cut-off*...
Read MoreStrength: EOMOTM X 10 minutes 8 Unbroken Deadlifts Metcon: AMRAP X 8 minutes 8 Thrusters (75/115) 12 Toes 2 Bar *5 Rounds to Rx*...
Read MoreMetcon: 5 Rounds 15 Cal Row 15 Power Snatch (75/115) 15 Power Cleans (75/115) *20 minute cut-off*...
Read MoreStrength: "Wave Loading" 7, 5, 3, 5, 3 Back Squats *First 3 and second 5 should be same weight. Heavy 3 to finish* Metcon: AMRAP X 10 minutes 5 Strict Handstand Push-Ups 20 Wallballs *6 Rounds to Rx*...
Read MoreMetcon: 25-20-15-10-5 Overhead Squats (85/125) Chest 2 Bar Pull-ups Burpee Box Jump Overs (20/24) *25 minute cut-off*...
Read MoreStrength: Every 2:30 x 6 Rounds 8, 8, 7, 7, 6, 6 Touch and Go Clean And Jerks Metcon: 8 minute Ladder 10 Double-Unders 2 Power Cleans (110/165) *At least through 12 Power Cleans to Rx*...
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