Wednesday 1-27-2021
Strength
EMOM 10
Even: 5 Weighted Pull-ups
Odd: 10 DB Hammer Curls
Metcon
3 Rounds
5 Power Cleans (135#/95#)
2 Bar MU
5 Power Cleans
8 CTB
5 Power Cleans
12 Pull-ups
Strength
EMOM 10
Even: 5 Weighted Pull-ups
Odd: 10 DB Hammer Curls
Metcon
3 Rounds
5 Power Cleans (135#/95#)
2 Bar MU
5 Power Cleans
8 CTB
5 Power Cleans
12 Pull-ups
Strength
EMOM 10
Even: 5 OHS
Odd: 10 DB Good Morning
Metcon
3 Rounds
400m Run
15 OHS (95#/65#)
15 Box Jumps
Strength
EMOM 10
Even: 5 Bench Press
Odd: 10 Lateral Raises
Metcon
21 Cal Row
15 Strict HSPU
9 Strict Ring Dips
15 Strict HSPU
21 Cal Row
Strength
Bench Press
6-6-3-3-1-1
Metcon
AMRAP 12
30 Doubles
10 Push-ups
8 KBS
6 Ring Dips
Strength
Power Clean
6-6-3-3-1-1
Metcon
1-2-3-4-5-6-7-8-9-10
Squat Cleans (135#/95#)
Box Jumps
Strength
DB Row
6-6-3-3-1-1
Metcon
4 Rounds
400m Run
Max Pull-ups
*Scored for Time & Reps
Strength
Push Press
6-6-3-3-1-1
Metcon
21-15-9
HSPU
Devil’s Press (50#/35#)
Strength
Front Squat
6-6-3-3-1-1
Metcon
1000m Row
50 Thrusters (45#/35#)
30 KTE
Strength
Push Press
3-3-3-3-3
Metcon
6 Rounds
200m Run
5 Push Press (95#/65#)
5 Ring Dips
Strength
Front Squat
3-3-3-3-3
Metcon
AMRAP 18
10 MB Walking Lunges
12 MBC
14 Wall Balls
16 Med Ball Sit-ups
