Metcon “Jackie” For Time:1000m Row50 Thrusters, 45#30 Pull-ups Compare results to Jan 7, 2019   Weightlifting Three sets of: Bulgarian Split Squat (8 reps each leg @ 3111) Rest 45 seconds after each leg Strict Handstand Push-Up (8-10 reps @ 2011) Rest 90 seconds  Read more

Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:8 Double Dumbbell Deadlifts (70/50 lbs)8 Chest-to-Bar Pull-Ups   Rest 4 minutes and then..   Partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:8 Burpee Box Jump-Overs (24″/20″)8 Ring Dips   Rest 4 minutes, and then…   Partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:8 Single Arm Dumbbell Snatch (70/50 lbs)8 Toes to BarRead more

  Gymnastics Every 2:00 minutes, for 16 minutes (4 sets of each): Hollow Handstand Marching  (1) Alternating Pistols (16-20)   Metcon Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 200/150 Meters of RowingMinute 2 – 15 Strict Handstand Push-UpsMinute 3 – 20 Jump SquatsMinute 4 – 40 second Plank HoldRead more

Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (2) @ 90% or more of 1-RM   Metcon Complete as many rounds and reps as possible in 5 minutes:10 Box Jump-Overs (24″/20″)12 Wall Ball Shots (20/14 lbs)   Rest 3 minutes, and then…   Complete as many rounds and reps as possible in 5 minutes:8 Box Jump-Overs (24″/20″)10 Wall Ball Shots (20/14 lbs)Read more

  Weightlifting Three sets of: Dumbbell Shoulder Press (8 reps @ 2111 each arm) Rest 30 seconds Supine Ring Rows (8-10 reps @ 2111) Rest 30 seconds Dumbbell Skull Crushers  (10-12 reps @ 2011) Rest 30 seconds Strict Toes-To-Bar (6-8 reps @ 2110) Rest 30 seconds Metcon Four rounds for time of:50 Double-Unders30 Kettlebell Swings (32/24 kg)20 Hand Release Push-UpsRead more