Strength
15 minutes to complete
3×9 Back Squat (67-71-75%)
Metcon
“Lucky 7’s”
5 RFT
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)
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0
Metcon
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Compare to April 21, 2018
Strength/Skills
EMOMx10
Odd: 5 Push Press
Even: 30 seconds max Bar Muscle-ups
Metcon
3 RFT
27/21 Calorie Row
21 Pull-ups
15 Burpee Box Jump Overs
Metcon
“Deck of Cards”
Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.
Compare to November 3, 2016
Metcon
For time:
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts
400 Meter Run, 100 Double Unders, 15 Deadlifts
Strength
6 sets of 3 Hang Power Cleans + 3 Push Jerks – Go every 2 minutes
Metcon
AMRAP 13
5 Rope Climbs
10 Bear Complex (135/95)
15 Calorie Row
Strength
18 minutes to complete
3×9 Back Squats (64-68-72%)
Between each set, complete 50% max set of Ring Muscle-ups or hang on rings, kip on rings, pull-ups on rings.
Metcon
3 RFT
400 meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
Metcon
Teams of 3
AMRAP 30:
40 Chest to Bar Pull-Ups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)
Strength
EMOMx10 – your style
Odd: 3 Squat Cleans
Even: 3 Jerks
Metcon
3 RFT
500 meter Row
400 meter Run
Rest 2 minutes
Metcon – Hero: Brenton
5 RFT
Bear Crawl 100 feet
Standing Broad Jump 100 feet
Do 3 burpees after every 5 broad jumps
If you’ve got a 20# vest or body armor, wear it
Compare to February 12, 2015
Extra
ROMWOD
