Work Out of the Day
Front Squats 2,2,2,2,2,2,2, reps
then-
Amrap in 8min
3 Front Squats @ 70% of 2rm
6 Bar facing burpees
9 Toes 2 bar
post loads and rounds to BTWB.com
Metcon
Amrap in 25min
Run 400m
10 Push-ups
10 Knees to elbows
20 Medball Cleans 20/14
Work Out of the Day Strength EMOM For 8 Minutes 1 Squat Snatch + 2 OHS Metcon In teams of two (you go, I go) AMRAP in 17 minutes 3 Power Snatches (135/95 lb) 15 Unbroken Wallballs 20/14 * If Wallball set is broken, both teammates do 5 synchro-Burpees* RX+ 30lb Wallball Post to […]
Work Out of the Day Weighted Pull-up (15 minutes) 5-5-5-5-5, reps or CORE 10 minutes (45sec work/15sec rest) Plank Flutter Kicks Spiderman Russian Twist Plank (up/Downs) Goalies Right side V-ups Left side V-ups Bicycle Crunches Hollow Hold Metcon For time: Pull-ups 20-15-10-5,reps Box Jumps 30-25-20-15,reps Sit-ups 40-30-20-10,reps
Work Out of the Day “JT” 21-15-9 reps, for time of: Handstand Push-up Ring Dip Push-up
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