Saturday, October 13, 2018

MetCon:
for time
teams of 2
Split work equally
30 min. time cap
Alternate Running

  • 30 Pull-up
  • 175 m. Run (15/10)
  • 20 C2B
  • 175 m. Run
  • 10 Bar Muscle-up
  • 175 m. Run
  • 30 Power Clean 135/93
  • 175 m. Run
  • 20 Power Clean 185/123
  • 175 m. Run
  • 10 Power Clean 235/153
  • 175 m. Run
  • 30 Deadlift 235/153
  • 175 m. Run
  • 20 Deadlift 285/183
  • 175 m. Run
  • 10 Deadlift 335/213
  • 175 m. Partner Run

Friday, October 12, 2018

Warm-up:
  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O Barbell Row
  • Ramp-up
 
Skill/Strength:
Sumo Deadlift
5×5 @ 70% – E2MOM
 
 
MetCon:
2 rounds
RX
  • 1 min. SDHP 75/53
  • 1 min. Bike/Row
  • 1 min. DU/SU
  • 1 min. Slam Ball
  • 1 min. Push-up
  • 1 min. Thruster 75-53
  • 1 min. Rest

Fitness/Recovery
  • 1 min. SBOS 30/30
  • 1 min. Bike/Row
  • 1 min. SU
  • 1 min. Slam Ball
  • 1 min. Push-up
  • 1 min. Air Squat
  • 1 min. Rest