 #FemaleFriday
MetCon: “Barbara” 5 Rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 3 Mins Repeat All For 5 Rounds
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 12:00 Front Lever/Hip to rings work
Metcon: “Maximus” 21 Deadlift (185/135) 200m run 15 DeadLift (225/155) 400m Run 12 DeadLift (275/185) 800m Run 9 DeadLift (315/205) 1200m run  #Wall-eWednesday
Add 5 Wall Balls to Last weeks unbroken set. Metcon: 12:00 AMRAP 24 – Russian KB Swings (55/35) 48 – Push Press (75/55) 96 – Double Unders  20:00 EMOM 1:00 - 3 Reps Back Squat @82.5%+ 1:00 – Strict C2B Pull Ups 2:00 Rest Metcon: 3:00 AMRAP 500m Row AMAP Burpees Rest 3:00 3:00 AMRAP 400m Run AMAP Burpee Box Jumps Rest 3:00 3:00 AMRAP 30/25 Cal AB AMAP Burpee Pull Ups  “#MidlineMonday”
Front Rack Step Ups 5 Rounds 8 reps Each Leg Try and Go 5# heavier than 3 weeks ago. Metcon: 18:00 AMRAP 18/15 Calorie Row 15 Box Jump Overs (24/20") 12 DB/KB Front Rack Lunges (50's/35's) 9 TTB  #FemaleFriday
16:00 E2MOM Snatch Balance + OH Squat MetCon: "Nancy" 5 Rounds For Time 400m Run 15 Overhead Squat 95lbs  15:00 Hand Stand Walk Work
Metcon: 20:00 AMRAP – Partner WOD 100 KB Swings (75/55) 100 Lunges w/ KB 100 KB Front Squats 100 Pull Ups  #Wall-eWednesday
Add 5 Wall Balls to Last weeks unbroken set. Metcon: 7 Rounds :30 Max Cal AB :30 Rest :30 Max Burpees :30 Rest :30 Max Ring Rows :30 Rest  Strength:
20:00 EMOM 1:00 - 3 Reps Deadlift @80%+ 1:00 – Strict C2B Pull Ups 2:00 Rest Metcon: AMRAP 4:00: 21 Cal Row 15 Power Cleans (135/95) Max Strict Pull Ups Rest 4:00 AMRAP 4:00: 21 Cal Row 15 Power Cleans (115/75) Max Strict Pull Ups Rest 4:00 AMRAP 4:00: 21 Cal Row 15 Power Cleans (95/65) Max Strict Pull Ups  “#MidlineMonday”
5 Rounds 20m Front Rack Yoke Carry. Increase on your weight from 3 weeks ago. Metcon: 10 Rounds: 50m Farmers Carry 10 Deficit Push Ups (hands on weights) 10 Push Jerks DB’s = 60/40 KB’s = 55/35 |
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