Warm-up As many time through for Form – 8 minutes 5 GHD hamstring loads 10 Good Mornings (with a KB) 10m Death march 10m Lunges 20 deadbugs (with a KB) Deadlift (3, 3, 3, 3, 3, 3, 3) *Lift on the minute every 2 minutes. *Must be 3 touch and go reps. All sets should…
Warm-up Coaches Choice Metcon (Time) In Partners 2 Rounds for Time: 1.6km Row – 120 Wall Balls 9kg/6kg 80 Toes 2 Bar 400m Run Rest 2minutes
Warm-up 5minutes Coaches choice Game 7min Coaches choice dynamic Warm up Metcon (Time) In Partners 2000m Row – 3 Rounds Each (Round for Round) 20 DB Power snatch 22.5/15kg 20m OH DB Walking Lunge 22.5/15kg – Run 1000m (together) – 2 Rounds Each (Round for Round) 100 Double unders 20 Plate Burpees 42min Time Cap
Warm-up Power Clean (Working to a heavy Single) 18minutes Allocated RRS 5, 3, 3, 2, 2, 2, 1, 1, 1, 1 Metcon (AMRAP – Rounds and Reps) On the Minute for 20min. 1st min – 1 Power Clean 2nd min – 2 KB Swings 3rd min – 3 Power Cleans 4th min – 4 KB…
Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″ In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department. To learn…
Open workout 17.2 will be run at the gym Saturday afternoon! (2pm) CHECK FACEBOOK FOR DETAILS Metcon (Time) Partner Wod -2 Rounds for Time- 80 DB Snatch 22.5kg/15kg 20 Burpee Box Jumps 24″/20″ 100m Farmers Carry 45kg/30kg 20 Burpee Box Jumps 24″/20″ 80 DB Thrusters 22.5kg/15kg 100m Farmers Carry 45kg/30kg
Wednesday 1st March 2017 Deadlift (5, 5, 5, 5, 5, @ 70-80% 1RM) *10 Strict toes 2 Bar between each set. If unable to do full toe 2 bar just raise legs into L-Sit position and back down again. – Comp Optional – 10 skin the cats – Part B – Metcon (Time) For Time…
Paul (7 Rounds for time) 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pood 10 burpee box jumps, 24-inch Rest 3 minutes
Metcon (Time) For time: 80 Sit Ups 400m Run 40 Burpee Box Jumps 24″/20″ 800m Run 40 Burpee Box Jumps 24″/20″ 400m Run 80 Sit Ups – Comp Optional – GHD Sit Ups
Metcon (Time) For time: 80 Sit Ups 400m Run 40 Burpee Box Jumps 24″/20″ 800m Run 40 Burpee Box Jumps 24″/20″ 400m Run 80 Sit Ups – Comp Optional – GHD Sit Ups
