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

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2018 May 5

METCON: 0:00-08:00 7 Rounds for time of: – 10 DB Thrusters – 10 Pull-ups 08:00-10:00 Rest 10:00-18:00 10 Rounds for time of: – 100m sprint…

2018 May 4

METCON: For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead…

2018 May 3

METCON: Otis Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder…

2018 May 2

METCON: Complete as many rounds as possible in 5 minutes of: 9 handstand push-ups 6 burpees 3 snatches

2018 April 30

METCON Complete as many rounds as possible in 20 minutes of: – 50 wall-ball shots – 100 double-unders – 50 handstand shoulder taps – 100…

2018 April 28

METCON: 5rds of – 1min Row for Cals – 1min HSPU – 1min Pull-Ups – 1min Box Jumps – 1min L-Sit – 1min rest

2018 April 27

METCON: 7 rounds for time of: – 5 power snatches – 1 sub-0:40 200-m sprint If the sprint takes longer than 40 seconds, redo it…

2018 April 26

METCON: 21-15-9 reps for time of: – Overhead squats – Toes-to-bars *10min timecap

2018 April 25

METCON: In teams of 3 Complete as many rounds as possible in 25 minutes of: – 20 push-ups – 30 sit-ups – 40-cal. Row *1…
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2018 May 5

METCON: 0:00-08:00 7 Rounds for time of: – 10 DB Thrusters – 10 Pull-ups 08:00-10:00 Rest 10:00-18:00 10 Rounds for time of: – 100m sprint…

2018 May 4

METCON: For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead…

2018 May 3

METCON: Otis Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder…

2018 May 2

METCON: Complete as many rounds as possible in 5 minutes of: 9 handstand push-ups 6 burpees 3 snatches

2018 April 30

METCON Complete as many rounds as possible in 20 minutes of: – 50 wall-ball shots – 100 double-unders – 50 handstand shoulder taps – 100…

2018 April 28

METCON: 5rds of – 1min Row for Cals – 1min HSPU – 1min Pull-Ups – 1min Box Jumps – 1min L-Sit – 1min rest

2018 April 27

METCON: 7 rounds for time of: – 5 power snatches – 1 sub-0:40 200-m sprint If the sprint takes longer than 40 seconds, redo it…

2018 April 26

METCON: 21-15-9 reps for time of: – Overhead squats – Toes-to-bars *10min timecap

2018 April 25

METCON: In teams of 3 Complete as many rounds as possible in 25 minutes of: – 20 push-ups – 30 sit-ups – 40-cal. Row *1…
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