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Life changing fitness

February 29, 2019

2/28/2019

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   OPEN 19.2

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February 28, 2019

2/27/2019

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Metcon:

“McNasty Sauce”
In ½ Mile increments, Bike 10 Miles 
10 overhead squats after each ½ Mile
75/55 🤪

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February 27, 2019

2/26/2019

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Gymnastic

 12:00 Muscle Up Work
 

Metcon:

 4:00 AMRAP
3 TTB 
6 Double DB Hang Squat Cleans (65/45)
6-9, 9-12, etc
 
Rest 4:00
 
4:00 AMRAP
1 Bar Muscle Ups
2 Double KB Front Squats (100/75)
2-4, 4-6, etc
 

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February 26, 2019

2/25/2019

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OLY / Heavy

 20:00 E2MOM
Snatch Balance + Hang Snatch Pull + Squat Snatch  
 
Metcon

 “Heinous Lupus”
40 Cal AB
30 Wall Balls (20/14)
20 Demon Slayers (50/30)

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February 22, 2019

2/21/2019

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Open 19.1

15:00 AMRAP
19 Wall Balls
19 Cal Row
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February 21, 2019

2/20/2019

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20:00 E2MOM
High Hang Squat Clean + Squat Clean
 
 Metcon:

3:00 AMRAP
9 - Front Squats  (135/95)
12/9 - Cal Row
 
3:00 Rest
 
3:00 AMRAP
4 – Power Cleans  (135/95)
6 – Box Jumps (30/24)
 

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February 20, 2019

2/19/2019

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Gymnastic

12:00 HS Walk
 
Metcon:

 4 Rounds:
6 - Double KB Snatch (55/35) 
12m - HS Walk (18 HSPU = scaled) 
18 - Wall Balls (20/14)
 
Rest: 2:00

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February 19, 2019

2/18/2019

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​5 Rounds:
 
50m Double Front Rack KB Carry (100/75)
5 - Weighted Pull Ups (65/40)
25m Sled Push (405/275)
 
20:00 CAP
 

Mobility

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February 18, 2019

2/17/2019

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Metcon:

 Partner WOD:
30:00 AMRAP
 
5 - Pull Ups
10 - Push Ups
15 - Air squats
 
P1 does 1 round “Cindy”
P2 does 30 - Double Unders and rests remaining time.

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February 15, 2019

2/14/2019

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OPEN

 21:00 E3MOM
Snatch Balance + Snatch Pull + Hang Squat Snatch 
 
MetCon:

For Reps
 
Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)
 
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)
 
Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)
 
Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)
 
Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)
 
Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)
 

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