Wednesday, April 18th

Metcon Week

*We will be shooting a video during today’s noon class so if you’d like to be in it show up!  No open gym during the shoot, from 11-1:30 please.

“Adrienne”

400M Run

34-Power Cleans (135/95)

34-K2E’s

34-Box Jumps (24/20)

34-Power Snatch (95/65)

34-KBS (53/35)

34-Wall Balls (20/14)

34-Bench Press (135/95)

34-Pullups

34-Burpees

400M Run

For time.

Tuesday, April 17th

Metcon Week

Practice Rope Climbs

then,

“White”

5 Rounds for time of:

3 Rope Climbs to 15′

10 T2B

21 OH Walking Lunges (45/25)

400M Run

*compare to 9/2/16

*We will be shooting a video during Wednesday’s noon class so if you’d like to be in it show up!  No open gym during the shoot, from 11-1 please.

Monday, April 16th

Metcon Week

5 Rounds for time of:

100ft Sled Pull (forward, 135/90)

20-S2OH (95/65)

20-Calorie Row

20-KBS (53/35)

100ft Bear Crawl

*compare to 9/3/16

*We will be shooting a video during Wednesday’s noon class so if you’d like to be in it show up!  No open gym during the shoot, from 11-1 please.

Friday, April 13th

Metcon Week starts today!

Skill Practice: Kipping Pullups

then,

(Murph Prep)

1000M Row

50 Pullups

100 Pushups

200 Squats

1000M Row

For time. (Partition the pullups, pushups and squats any way you’d like)