METCON: 4 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds 4 rounds for max reps of: Double Unders 45 seconds, rest 15 seconds Double Unders 30 seconds, rest 30 seconds Double Unders 15 seconds, rest 45 seconds 4 rounds for…
METCON: 21-15-9 reps for time of: Overhead squats Box jumps Men: 135-lb. OHS, 30-in. box Women: 95-lb. OHS, 24-in. Box
METCON: 0:00-8:00 5 Rounds for time of: 12 front squats 12 Power Cleans, 95/65 8:00-10:00 rest 10:00-18:00 10 down to 1 reps of: Burpees Dumbbell Push Press, 50’s/35’s 18:00-20:00 rest 20:00-28:00 27-21-15-9 reps of: Calories, Rowing Push-Ups
METCON: 4 rounds for time of: 30 overhead medball Lunges 30 straight legged medball sit-up 30 pull-ups
METCON: Karen For time: 150 wall-ball shots Men: 20-lb. ball to 10-ft. target Women: 14-lb. ball to 9-ft. Target
METCON: 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb. SDHP
“Hot Potato” 400 Meter Run, 50 Wallballs (20/14) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 20 Burpee Box Jump Overs (24/20) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 50 Wallballs (20/14)
METCON: 3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit hold for time Start a clock and begin an attempt at each exercise every 3 minutes.
