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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2019 March 18

METCON:12-10-8-6-4 reps, for time of:– Dumbbell Burpee, 50/35 lbs– Dumbbell Hang Squat Clean Thruster, 50/35 lbs– Chest-to-bar Pull-up*18 min timecap

2019 March 14

4 rounds for time of:– Run, 400 m– 50 Double Unders– 25 Hollow Rocks*23min time cap

2019 March 13

5 rounds for time of:– 10 Strict Toes to Bar– 10 Dumbbell Burpees, 50/35 lbs– Handstand Walk, 10 m– 5 Strict Handstand Push-ups*20min timecap

2019 March 12

With a partner, complete as many rounds as possible in 20 mins of:– 21/15 Bike/row Calories– 15 Pull-ups– 9 Hang Squat Cleans, 135/95 lbs If…

2019 March 11

SQT 3 rounds for time of:10 Ground-to-Overheads, 95/65 lbsShuttle Run, 200 yd (4x 50 yd)*6:30 timecap

2019 March 8

METCON:For time:Run, 2miles or Row 3.2km or bike 200cals— then —50 Wall Balls, 20/14 lbs15 strict pull-ups40 Wall Balls, 20/14 lbs12 strict pull-ups30 Wall Balls,…

2019 March 18

METCON:12-10-8-6-4 reps, for time of:– Dumbbell Burpee, 50/35 lbs– Dumbbell Hang Squat Clean Thruster, 50/35 lbs– Chest-to-bar Pull-up*18 min timecap

2019 March 14

4 rounds for time of:– Run, 400 m– 50 Double Unders– 25 Hollow Rocks*23min time cap

2019 March 13

5 rounds for time of:– 10 Strict Toes to Bar– 10 Dumbbell Burpees, 50/35 lbs– Handstand Walk, 10 m– 5 Strict Handstand Push-ups*20min timecap

2019 March 12

With a partner, complete as many rounds as possible in 20 mins of:– 21/15 Bike/row Calories– 15 Pull-ups– 9 Hang Squat Cleans, 135/95 lbs If…

2019 March 11

SQT 3 rounds for time of:10 Ground-to-Overheads, 95/65 lbsShuttle Run, 200 yd (4x 50 yd)*6:30 timecap

2019 March 8

METCON:For time:Run, 2miles or Row 3.2km or bike 200cals— then —50 Wall Balls, 20/14 lbs15 strict pull-ups40 Wall Balls, 20/14 lbs12 strict pull-ups30 Wall Balls,…
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