What's Going On?

June 13, 2018

6/13

Warm-up
Coaches choice
Metcon (Time)
For time
50 Calorie Row
5 Rounds "Cindy"
40 Calorie Row
4 Rounds "Cindy"
30 Calorie Row
3 Rounds "Cindy"
20 Calorie Row
2 Rounds "Cindy"
10 Calorie Row

June 12, 2018

6/12

Warm-up
500m Row
Followed by...
3 Rounds
8 Banded toe touches
100m Run

June 11, 2018

6/11

Warm-up
Coaches choice
Followed by...
Empty barbell warm up
Snatch
Every 2 minutes for 12 minutes
Hang Power Snatch + 3 Overhead squats
*Build in weight each round. If you struggle with overhead squats, keep the weight light and focus on moving well.

June 9, 2018

6/9

Warm-up
Coaches choice
Metcon (Time)
Teams of 2 or 3
100 Wall balls 20/14 (adv. 30/20#)
100 Double unders
80 Front squats 115/75#
80 Sit ups (Adv. GHD)
60 Lateral burpees over the bar
60 Deadlifts 115/75#
40 Handstand push ups
40 Thrusters 115/75#

June 8, 2018

6/8

Warm-up
Coaches choice
Freight Crain (Time)
11 Rounds
2 C and J
7 Pull Ups
13 Cal Row or AD
*Partners alternate Full Rounds
*Partners complete last round together
RX- 185/125#

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