Metcon
15 min AMRAP
5 Front Squats 165/115
20 Sit Ups
40 Double Unders
Cooldown
3 x 10 Weighted Good Mornings
3 x 10 Face Pulls
10/5/2016
Yoga at 4:15
Strength
Push Press
2-2-2-2-2-2-2
Metcon
4 rounds for time
200m run
5 muscle ups (15 box dips)
10 HSPU
Core
Not For Time
30-20-10
KB halos (15, 10, 5 clockwise/counter close wise)
KB toe crunches
KB windmills (15, 10, 5 each side)
10/4/2016
For Time
25-20-15-10-5
Bar facing burpees
10-8-6-4-2
Ascending weight Deadlifts
(Male 225-275-305-315-335)
(Female 145-195-215-235-255)
15 min AMRAP
5 Front Squats 165/115
20 Sit Ups
40 Double Unders
Cooldown
3 x 10 Weighted Good Mornings
3 x 10 Face Pulls
10/5/2016
Yoga at 4:15
Strength
Push Press
2-2-2-2-2-2-2
Metcon
4 rounds for time
200m run
5 muscle ups (15 box dips)
10 HSPU
Core
Not For Time
30-20-10
KB halos (15, 10, 5 clockwise/counter close wise)
KB toe crunches
KB windmills (15, 10, 5 each side)
10/4/2016
For Time
25-20-15-10-5
Bar facing burpees
10-8-6-4-2
Ascending weight Deadlifts
(Male 225-275-305-315-335)
(Female 145-195-215-235-255)
