October 1, 2019
Tuesday 1st OctoberMetcon (Time)For Time in Pairs YGIG: 21-15-9 Dips cal Row
September 2019
September 30, 2019
Monday 7th OctoberMetcon (Time)For time - cap 33 min: 1200m run 60x Squat Cleans 40/25kg 800m run 40x Power Cleans 50/35kg 400m run 20x Jerks 60/45kg
September 28, 2019
Team WodMetcon (Time)In Pairs For Time: 100 kcal Row 100 Wallballs@20/14lbs 100 DB Snatches @22.5/15kg 100 burpees 100 DB Snatches@22.5/15kg 100 Wallballs@20/15lbs 100 Kcal Row 30 Min Time Cap
September 27, 2019
Friday 27th SeptemberFront Squat (1 RM)Metcon (Calories)5 RNDS each in pairs YGIG 45s max Cal bike
September 26, 2019
Thursday 26th SeptemberMetcon (AMRAP - Rounds and Reps)AMRAP 8 30x DU's 10x Push press 50/35kg
September 25, 2019
Wednesday 25th SeptemberMetcon (Time)In Pairs: 120x Sandbag Cleans 75/50kg EMOM 5 burpees synchro time cap 30min
September 24, 2019
Tuesday 24th SeptemberFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups43/29kg
September 20, 2019
Friday 20th SeptemberCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
September 19, 2019
Thursday 19th SeptemberBack Squat (6x6 @70%)Metcon (Time)3 RFT: 20x Jumping Lunges alt 25x RKBS 24/16kg
September 18, 2019
Wednesday 18th SeptemberMetcon (2 Rounds for reps)In Pairs YGIG - each start on a station EMOM 12 alt Max cal Bike Max Wallballs 20/14lb rest 2 min EMOM 12 alt Max cal Row Max SDHP 35/25kgscore is total calories/reps for each EMOM in your pairs