2.21.23 TUESDAY “CRAZY 8”
STRENGTH: 12…9…6 of: Shoulder press Dips METCON: 8 Rounds of: 16/13cal Bike 8 Clean n Jerks…155/105 8 Burpee Box Jump…24/20” For Time (22min Time Cap)
2.20.23 MONDAY “OVER THE HILL”
OLYMPIC: 6min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 27…21…15…9 of: OHS…95/65 Chest to Bar Pull Ups For Time (14min Time Cap)
2.22.23 WEDNESDAY “HANDCHEWER”
Every 7min for 35min: 400m Treadmill Run 20 HSPU…floor 30m Sled Push…180/135 For Slowest Round
2.23.23 THURSDAY “METAL GEAR”
STRENGTH: 12…9…6 of: Weighted Pull Ups Bent Over Row METCON: 10min EMOM of: :12sec Bike Then: 10min EMOM of: :20sec Row For Total Calories
2.25.23 SATURDAY “BETA BLAST”
4 Rounds of: (2) 40’ Sled Rope Drag…225/180 6 Wall Walks 12 Double KB Front Squat…70/53’s For Time
2.26.23 SUNDAY “THE PLAGUE”
OLYMPIC: 5×2 High Hang Squat Snatch (2sec pause at bottom of squat 5×2 Muscle Snatch ENDURANCE: 20 Rounds of: 12/9cal Bike 12/9cal Ski 12 S... Read More