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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 28

METCON: Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings 12 pull-ups *15min timecap

2018 May 26

METCON: Partner WOD 10min AMRAP – 5 Wall Walks – AMRAP Squat Cleans 3min rest 10min AMRAP – 10 Ring Dips – AMRAP alt DB…

2018 May 25

METCON: Complete as many rounds as possible in 10 minutes of: – 10 deadlifts – 20 sit-ups

2018 May 24

METCON 3 rounds for time of: – 50 medicine-ball cleans – Run 800 meters *25min timecap

2018 May 23

METCON: 4 rounds for time of: – 60-second handstand hold – 60-second static hang – 15 dumbbell shoulder presses – 15 weighted pull-ups *20min timecap

2018 May 22

METCON 5 rounds for reps of: – 2 minutes of burpee box jumps – Rest 1 minute

2018 May 21

METCON: For time: 3 rounds of: 5 bar muscle-ups 5 snatches Then, 3 rounds of: 15 deadlifts 30 squats Then, 3 rounds of: 5 bar…

2018 May 19

METCON: 10min AMRAP 18 Burpees 16 Single Arm DB thruster (8/8) 12 Chest-to-bar Pull-ups 3min rest 10min AMRAP 800m run 20 Knees-to-elbows 10 Double KB…

2018 May 18

STRENGTH: Push press 3-3-3-3-3-3-3 reps *go on every 4 minutes

2018 May 28

METCON: Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings 12 pull-ups *15min timecap

2018 May 26

METCON: Partner WOD 10min AMRAP – 5 Wall Walks – AMRAP Squat Cleans 3min rest 10min AMRAP – 10 Ring Dips – AMRAP alt DB…

2018 May 25

METCON: Complete as many rounds as possible in 10 minutes of: – 10 deadlifts – 20 sit-ups

2018 May 24

METCON 3 rounds for time of: – 50 medicine-ball cleans – Run 800 meters *25min timecap

2018 May 23

METCON: 4 rounds for time of: – 60-second handstand hold – 60-second static hang – 15 dumbbell shoulder presses – 15 weighted pull-ups *20min timecap

2018 May 22

METCON 5 rounds for reps of: – 2 minutes of burpee box jumps – Rest 1 minute

2018 May 21

METCON: For time: 3 rounds of: 5 bar muscle-ups 5 snatches Then, 3 rounds of: 15 deadlifts 30 squats Then, 3 rounds of: 5 bar…

2018 May 19

METCON: 10min AMRAP 18 Burpees 16 Single Arm DB thruster (8/8) 12 Chest-to-bar Pull-ups 3min rest 10min AMRAP 800m run 20 Knees-to-elbows 10 Double KB…

2018 May 18

STRENGTH: Push press 3-3-3-3-3-3-3 reps *go on every 4 minutes
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