Monthly Archives

JANUARY 17, 2014

METCON RUNNING CLOCK 1.  3 ROUNDS 500 METER ROW 5 SQUAT CLEAN TO THRUSTER 135/185 2. 3 ROUNDS 5 ROPE CLIMBS 5 SQUAT CLEAN TO THRUSTER 115/155 3. 3 ROUNDS 50 DOUBLE UNDER 5 SQUAT CLEAN TO THRUSTER 95/135  

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JANUARY 16, 2014

METCON 3 RFT 20 SLAMBALL 20/40 20 KB SDHP 55/70 20 RING PUSH UP 400 METER ROW

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JANUARY 15, 2014

METCON 21-15-9-15-21 BOX JUMP OVERS 24/20 KB SWINGS  70/55

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JANUARY 14, 2014

METCON AMRAP 15 10 PUSH PRESS 135/95 10 TTB 40 DOUBLE UNDERS

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JANUARY 13, 2014

METCON TEAM OF 2 AMRAP 20 30 LATERAL BURPEE 30 CHEST TO BAR PULL UP 30 POWERCLEAN    

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JANUARY 12, 2014

MONDAY MASH UP A.   SPRINT INTERVALS 7 ROUNDS OF 200 METER RUN OR 300 METER ROW REST 2 MIN AFTER EACH ROUND B. FOR TIME 4 FRONT SQUATS 205/135 200 METER RUN 8  FRONT SQUATS 205/135 200 METER RUN 12  FRONT SQUATS 205/135 200 METER RUN C.   “RANDY” 75 POWER SNATCHES 75/45

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JANUARY 9, 2014

METCON 20 MIN AMRAP 21 KB SWINGS 55/70 15  RING DIPS 9 THRUSTERS 95/135

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JANUARY 8, 2014

METCON OPEN 11.2 15 MIN AMRAP 9 DEADLIFT  155/115 12 PUSH UPS 15 BOX JUMP 24/20

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JANUARY 7, 2014

METCON 12 MIN CAP ON EACH 21-18-15-12-9 CAL ROW SLAMBALL REST 3 MIN 21-18-15-12-9 CVAL ROW HANG SNATCH  65/95

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JANUARY 6, 2014

METCON “TEAM POWER DRILL” 5 ROUNDS EACH  ONE WORKS WHILE ONE REST 5 HSPU 10 POWER CLEAN 135/95 15 BURPEE 20 KB SWINGS   55/35 25 WALL BALL  20/14

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