08/04/2020
Metcon (Weight)
12 min AMRAP
3 Ground to Overhead – on a weight ladder
6 Pull Ups
9 Push Ups
12 Air Squats
– Men’s Ladder: 95-135-165-195-225-255-275-295-305
– Women’s Ladder: 65-95-115-135-155-165-175-185-195
– If you get to a weight that is outside your weight range, simply repeat that weight each subsequent round and record your score as +.1 for each additional round you complete there.
– So if I did 165 3 times, I would record it as 165.2
3 Ground to Overhead – on a weight ladder
6 Pull Ups
9 Push Ups
12 Air Squats
– Men’s Ladder: 95-135-165-195-225-255-275-295-305
– Women’s Ladder: 65-95-115-135-155-165-175-185-195
– If you get to a weight that is outside your weight range, simply repeat that weight each subsequent round and record your score as +.1 for each additional round you complete there.
– So if I did 165 3 times, I would record it as 165.2
Accessory
Metcon
Accessory Strength:
A)
4 Rounds x
5-8 Strict Pull Ups w/ 3 sec negative
8-10 Reverse Grip Bentover Row
15 Push Ups
Rest
A)
4 Rounds x
5-8 Strict Pull Ups w/ 3 sec negative
8-10 Reverse Grip Bentover Row
15 Push Ups
Rest
B)
3 Rounds x
Bench Row Drop Sets (3x)
+
3 Rounds x
Bicep Curl Drop Sets (3x)
Metcon
Accessory Conditioning
A)
13 min AMRAP
Row 250m
20 AbMat/GHD Sit Ups
15 Ring Rows
A)
13 min AMRAP
Row 250m
20 AbMat/GHD Sit Ups
15 Ring Rows
B)
13 min AMRAP
20 American KB Swings
15 Hollow Rocks
30 sec Flexed-Arm Hang
Metcon
Accessory Competitor
A)
Repeat Explosives: Pull Up/C2B
15 sec AMRAP EMOM x 8-10
A)
Repeat Explosives: Pull Up/C2B
15 sec AMRAP EMOM x 8-10
B)
10 min AMRAP
10 Deadlift @ 315/205
15 Assault Bike
20 HSPU
