Metcon (Time) For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Compare results to October 24, 2018 Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Supine Ring Rows (8-10 @ 2111) Side Plank (Left) (40 seconds) Side Plank (Right)  (40 seconds) Reverse Snow Angels (15) Hollow Rocks or Hold (30-40 seconds)Read more

NO YOGA TODAY Metcon In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run 80 Walking Lunges with Kettlebell Farmer’s Carry 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed) Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.Read more

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Hang Clean (1) Star moderate and build to a heavy single – take no more than 5% jumps between sets Metcon For time: Row 1500 Meters 15 Hang Cleans (225/135 lbs) 30 Alternating PistolsRead more

Gymnastics Every 2:30 minutes, for 15 minutes (3 sets each), rotate through the following stations: Rope Climb (4) No more than 4 ascents (Scale to Knotted Ropes OR 4 Sit to Stand Reps) Freestanding Handstand Hold Work (1) Accumulating 1-2 minutes of inverted work Metcon Three rounds for time of: 800 Meter Run 20 Dumbbell Thrusters (50/35lbs)Read more

Metcon Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 10 Double Dumbbell Deadlifts (AHAP) Station 2 – 50 Double Unders Station 3 – 12 Burpee Box Jump-Overs (24″/20″) Station 4 – 200 Meter RunRead more