04/26/201
Metcon (Time)
For Time:
120 Wall Ball
100 American KB Swings (55/35)
80 Hand Release Push Ups
60 Ring Rows
40 Burpees
20 Power Clean @ 185/125
120 Wall Ball
100 American KB Swings (55/35)
80 Hand Release Push Ups
60 Ring Rows
40 Burpees
20 Power Clean @ 185/125
Metcon (Weight)
Strength
Primary – Deadlift
5×6-8 within +/- 5-10% of your 5RM
record heaviest deadlift
Primary – Deadlift
5×6-8 within +/- 5-10% of your 5RM
record heaviest deadlift
Secondary – Front Squat
5 x 3; all heavy, building across
Tertiary:
4 x
10/10 Reverse Lunge
4 x
10 Sumo Deadlift
15 Goblet Squat
4x
10-15 Barbell Hip Thruster
10-15 GHD Back Extension
Metcon
Conditioning:
Primary: Rowing
12 min x Damper 10 rowing @ 20 or less strokes per minute
Primary: Rowing
12 min x Damper 10 rowing @ 20 or less strokes per minute
Secondary: Assault Bike
EMOM x 12 min
min 1: Avg Cal on Assault Bike
min 2: Max Reps Burpees (at moderate pace)
Tertiary:
12 min x
100m Farmer Carry
20 Knees above Hips
20 Ring Rows
20 Hollow Rocks
