Monthly Archives

DECEMBER 15, 2014

MONDAY MASH UP a.  “GOOD LIFE”    3RFT 500 METER ROW 12 BURPEE 21 BOX JUMPS b.   12-9-6-3 POWER SNATCH  115/155 5 L-CHIN UP AFTER EACH ROUND C 3 RFT 400 METER RUN 25 RING DIPS

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DECEMBER 12, 2014

METCON FOR TIME 1,000 METER ROW 40 THRUSTERS 65/95 40 HSPU

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DECEMBER 11, 2014

METCON “NICOLE” 20 MIN AMRAP 400 METER RUN PULLUP MAX REPS

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DECEMBER 10,2014

METCON 21-15-9-15-21 POWER CLEAN 95/135 PUSH UP 40 DOUBLE UNDERS AFTER EACH ROUND

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DECEMBER 9,2014

METCON TEAMS OF TWO 3 ROUNDS FOR TIME 50 WALL BALL 14/20 50 KB SWINGS 40/70 50 BOX JUMP OVERS 20/24 50 BURPEE 50 CAL ROW    

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DECEMBER 8, 2014

MONDAY MASH UP A.    13.4 OPEN 7 MIN AMRAP ASCENDING LADDER 3,6,9,12,ETC CLEAN AND JERK 95/135 TTB b. 21-15-9 SNATCH GRIP DEADS 115/185 HSPU C,   “Annie” 50,40 30 20 10 double under situp after each round complete the same meter run ex 50 du 50 situps 500 meter run  

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DECEMBER 5, 2014

METCON “DT” 5 RFT 12 DEADLIFT 155/105 9 HANG CLEAN 155/105 6 JERKS 155/105

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DECEMBER 4, 2014

METCON TEAMS OF TWO A. 15-12-9 KB SWING BURPEE b,   12-9-6 KB SWING BURPEE c 9-6-3 KB SWING BURPEE

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DECEMBER 3, 2014

METCON WALL BALL 14/20 50-40-30-20-10 TTB OR KNE 25-20-15-10-5

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DECEMBER 2, 2014

METCON   10-1 POWER SNATCH 75/115 PULL UPS  

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