Wednesday 8th May 2019
Strength: Back Squat 5 sets x 5 Reps **increase weight per set** MetCon: In Teams of 3 AMRAP 20 9/6 Calorie Assault Bike 6 [...]
Strength: Back Squat 5 sets x 5 Reps **increase weight per set** MetCon: In Teams of 3 AMRAP 20 9/6 Calorie Assault Bike 6 [...]
Strength: Clean and Jerk Work up to a heavy double for the day MetCon: AMRAP 4: 27/21 Calorie Row 27 Wallballs 27 Pull-ups Rest [...]
TEAM WOD SATURDAYTeams of 3:7 Minute AMRAP:100/70 Calorie Assault BikeMax Overhead Squats 75/55Rest 3 Minutes6 Mininute AMRAP:80/60 Calorie Assault BikeMax Hang Squat Cleans (95/65Rest 3 [...]
Strength: Bench Press For load: 5 x 3 reps Metcon: 4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Power Clean and Jerks [...]
MetCon A: For Time: 2000 m Row REST 5 MINS Complete for Time 400 m Run 100 Wallball 20/14 75 Double Unders 50 Alternating [...]
Strength: Back SquatBack Squat for load:#1: 5 reps#2: 5 reps#3: 5 reps#4: 5 reps#5: 5 reps MetCon: 15-12-9:Power Snatch (95/65)Box Jump Overs (24”/20")Directly Into…15-12-9:Overhead Squats (95/65)Lateral Barbell [...]
Strength: Back Pause Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps Strength: AMRAP [...]
Strength: Split Squat for load: (each leg) #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps **Static [...]
TEAM WOD Teams of 2 For Time: Teams of 2 For time: 200 m run (each) •30 toes-to-bars •40 single-arm dumbbell snatches •50 dumbbell box [...]
CHIPPER FRIDAY !! Complete for Time: 1 Mile Run 2 Wall Walks (or 25m Handstand walk) 4 Bear Complexes 135/95 500 m Row [...]