Metcon (Weight) 7 Rounds for Max Weight – 2 Strict press 3 Push Press Score is your heaviest completed set. Metcon (Time) 12min Cut Off – 21 Toes 2 Bar 21 Handstand Push Up 90 Double unders 15 Toes 2 Bar 15 Handstand Push Up 60 Double Unders 9 Toes 2 Bar 9 HSPU 30…
Metcon (AMRAP – Rounds and Reps) Accumulate Max Reps – Acending ladder – 1st min – 1 DeadLift 100kg/70kg 2nd min – 2 Lateral Barbell Burpee 3rd Min – 3 DeadLifts 100kg/70kg 4th min – 4 Lateral Barbell Burpees 5th Min – 5 DeadLifts 100kg/70kg 6th min – 6 Lateral Barbell Burpees 7th min –…
– Overhead Squat (Warm up to – 5, 5, 5, 5, 5, 5) try to warm up to a heavy enough weight that you hold the 6 sets of 5reps – Overhead Helen (Time) 3 Rounds: – Run 400m 21 OH Squats 45kg/30kg 12 Pull Ups Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# –
– Metcon (Weight) Skill acquisition – Perform 5 rounds for form [20min] – 7 Turkish get ups (left) 5 Strict Pull Ups 7 Turkish Get ups (Right) 10 Ring Row Metcon (Time) For Time – Row 1000m 50 DB Thrusters 20kg/15kg 30 Box Jumps 24″/20″ – [ 10min Cutt Off ] – – Comp Option…
– Metcon (Time) In Partners – Run 800m 60 Syncro OH Lunges 25/15 40 Toes 2 Bar 40 HSPU 200 Double Unders [total] 40 HSPU 40 Toes 2 bar 60 Syncro OH Lunges 25/15 Run 800m – – Comp Optional – 800m Run DBL KB OH Lunge 24kg/16kg GHD Sit Ups HSPU 400 Double unders…
The Seven (Time) – 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click here –…
[Part A] Hang Power Clean 10 Minutes EMOM – 5 Reps @75% of Power Clean Max [Part B] Metcon 15min AMRAP 20 Shoulder Press (75/45) 20 GHD’s
