Monday, December 11, 2017

Skill/Strength: Strict Press 5×5 @ 75%

or

Handstand Progression Practice

 

MetCon: 3 rounds for time

  • 10 Deadlifts 185/123
  • 100′ Slam Ball Zercher Carry Walking lunge 30/20

Saturday, December 9, 2017

MetCon: Teams of 2 – AMRAP

  1. Partner A does AMRAP Hang Power Cleans + Jerk at 135/93 till partner B completes 600/500 m. on Rower. Rest 3 minutes. Partners then switch and repeat. 7 minute time cap.
  2. Rest 3 minutes
  3. Partner A does AMRAP Back Squats 135/93, from floor, till partner B completes 25/20 calories on Assault Bike. Rest 3 minutes. Partners then switch and repeat. 7 minute time cap.
  4. Rest 3 minutes
  5. Partner A does AMRAP Double-unders till partner B completes 400 m run. Rest 3 minutes. Partners then switch and repeat. 7 minute time cap.

Combine total number of reps from both partners from all three events.