– Metcon (Weight) Skill acquisition – Perform 5 rounds for form [20min] – 7 Turkish get ups (left) 5 Strict Pull Ups 7 Turkish Get ups (Right) 10 Ring Row Metcon (Time) For Time – Row 1000m 50 DB Thrusters 20kg/15kg 30 Box Jumps 24″/20″ – [ 10min Cutt Off ] – – Comp Option…
Metcon (Time) Run 400m 20 Burpee bar touch 20 Wall Balls 10kg/6kg Run 600m 30 Toes 2 Bar 30 Medball Back ext Run 600m 30 Toes 2 Bar 30 Medball Back ext Run 400m 20 Burpee bar touch 20 Wall Balls 10kg/6kg – Comp Optional – Run Burpee Muscle Up Wall Balls 10kg/6kg Run GHD…
– Metcon (Time) In Partners – Run 800m 60 Syncro OH Lunges 25/15 40 Toes 2 Bar 40 HSPU 200 Double Unders [total] 40 HSPU 40 Toes 2 bar 60 Syncro OH Lunges 25/15 Run 800m – – Comp Optional – 800m Run DBL KB OH Lunge 24kg/16kg GHD Sit Ups HSPU 400 Double unders…
Bench Press (1, 10, 1, 20, 1, 30) 10 @ 80% of 1RM 20 @ 65% 1RM 30 @ 50% 1RM Bench Press (Your 10 Reps) – Bench Press (Your 20 Reps) – Bench Press (Your 30 Reps) Metcon (Time) For Time – 21 KB SDHP 32kg/24kg 21 Wall Balls 10kg/6kg 200m Deadball Carry 100lbs/60lbs…
The Seven (Time) – 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click here –…
Metcon (Time) – For Time: – Run 400m 12 Power Snatch 50kg/35kg 24 OH Sit Ups 24 Med Ball Back ext Run 800m 12 Power Snatch 50kg/35kg 24 OH Sit Ups 24 Med Ball Back ext Run 400m 12 Power Snatch 50kg/35kg 24 OH Sit Ups 24 Med Ball Back ext – Comp Optional –…
