2016/09/29

GymnasticsGymnasticsHandstand Push-ups (Practice!)MetconFor TimeDeck of Cards In groups of 2 or 3 Take a deck of cards split the cards between you and your teammates evenly. Work through your stack of cards, help others with their stack when your stack is completed. #...

2016/09/27

StrengthWeightliftingPower Clean (3-3-3-3-3)GymnasticsRing Dips (5×3-5)MetconFor Time3 Rounds for Time 20cal/15cal Bike (RX: 15/10 cal row) 12 Deadlifts: body weight (RX: 0.75xBW) 21 Box jumps

2016/09/26

StrengthGymnasticsBarbell Roll Out (accumulate 30-60 reps over 5 rounds.)WeightliftingPartner Leg Curls (2×12)MetconFor Time 100 Arch Rocks Every Time You Break Perform 4 Pistols  On Each Leg (RX: 16 Airsquats)

2016/09/24

StrengthWeightliftingDB Row (4×8)WeightliftingOverhead Squat (3×5)MetconFor AMRAP – Rounds and Reps16.1 Review 20min Amrap 4 Standing OH Lunges (43/30kg, RX 30/20) 8 Burpees over the bar 4 Standing OH Lunges 8 CTB Pull-upsFor Time2er Team: switch as...

2016/09/22

MetconFor Each RoundEvery 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run 50/40 Push-Ups (RX: knee push-ups)