Aerobic Capacity Set Max 250m Row Rest 4:00 4 Rounds 200m row within your 250 time. Rest :30 between rounds MetCon: 150 Double Unders 50 DB Snatch (95/65) 100 Double Unders 25 TTB 50 Double Unders #Flexyfriday 15:00 Leg/hip mobility
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“#MegaMonday” 20:00 EMOM 1:00 Add 1 rep from 2 weeks for all 4 rounds Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Add 1 rep than 2 weeks for for rounds – C2B Pull Ups Metcon: Teams of 3 12:00 AMRAP 25 Wall Balls over the Rig (Approx 8.5ft) (30#RX/20#Intermediate/14#Rec) 20 C2B (Intermediate =Pull Ups, Rec = Ring Rows) 15 Burpee Box Jump overs (24/20) 10 Deadlifts (275/185)(225/155)(185/135) 5 Ring Muscle Ups (Intermediate =Ring Dips, Rec = Pull Ups) Any teammate may do any # of reps of any movement. Score is total reps OH Squat work 16:00 E2MOM 2 Rounds of 4 reps @ 70% 2 Rounds of 3 reps @ 76% 2 Rounds of 2 reps @ 81% 2 Rounds of 1 Rep @ 86% MetCon: For time: 1 round of: 100 double-unders 50 squats 95-lb. push press, 25 reps Then, 2 rounds of: 60 double-unders 30 squats 95-lb. push press, 15 reps Then, 3 rounds of: 40 double-unders 20 squats 95-lb. push press, 10 reps #Flexyfriday 15:00 Leg/hip mobility #MegaMonday 20:00 EMOM 1:00 Complete 50% of elevated reps from last weeks for all rounds of Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Complete 50% of last weeks reps for all 4 rounds – C2B Pull Ups, however this week do them strict Metcon: 3 RFT: 21 Wall Balls (20/14) 15 Box Jumps 9 Wall Balls (50/30) |
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