Saturday, May 4, 2019

MetCon:
for time
teams of 2
split equally
30 min. cap
alternate the running

  • 30 Pull-up
  • 175 m. Run
  • 20 C2B
  • 175 m. Run
  • 10 Muscle-up
  • 175 m. Run
  • 30 Power Clean 135/93
  • 175 m. Run
  • 20 Power Clean 185/123
  • 175 m. Run
  • 10 Power Clean 225/153
  • 175 m. Run
  • 30 Deadlift 225/153
  • 175 m. Run
  • 20 Deadlift 275/188
  • 175 m. Run
  • 10 Deadlift 315/213

Friday, May 3, 2019

Warm-up:
  • 2×8 DB Wrist Curls
  • 2×8 DB Reverse Wrist Curls
  • Banded Shoulder Stretch
  • 3×5 Seated Box Jump
  • 3×5 KB Pause Squat

 

Strength/Skill:
Front Squat
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
for time
RX
 
  • Bike cal. 20/15
  • 60 Box Jump 20/16
  • 45 K2E
  • 30 Power Snatch 115/78

Fitness/Recovery
 
  • 40 Step-up 20/16
  • 25 Leg Lifts
  • 10 Deadlift 135/93
  • Bike cal. 20/15

 

Powerlifting:
Max Effort Upper Body
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.