Fight Gone Bad

November 9, 2018

Warm-up Double-Unders (5’ of Max Double Unders) Post max reps in scoring section...use this time to practice and polish your DU skills Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

 

 

Partner Plate Party

November 8, 2018

Weightlifting Front Squat (5-5-5-5-5) Metcon Partner Plate Party (AMRAP - Rounds) 15’ AMRAP:: 20 Synchro Ground to OH with plate (25#/15#) 200m Run With Plate (Run together) 20 Synchro OH Walking Lunges with plate (25#/15#) 200m Run with Plate (Run together) **score is total rounds and reps combined

 

 

Ouchie

November 7, 2018

Metcon Ouchie (Time) 4 rounds for time of:: 20 box jumps (24" for everyone) 50 DU (2 to 1 singles) 30 wall balls (20/14) 50 DU (2 to 1 singles) 20 KBS (53/35) 50 DU (2 to 1 singles)