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

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2017 October 6

METCON: 15min AMRAP – 4 Burpee Pull-Overs – 8 Wall Walks – 12 alt pistols

2017 October 5

STRENGTH: SNATCH PRACTICE METCON: 10 muscle snatch 10 power snatch 10 squat snatch 10 power snatch 10 muscle snatch *10min timecap

2017 October 4

METCON: 20min EMOM Min 1-10 – odd 10-15 ring push-ups – even 15-20 box jumps Min 11-20 – odd 15-20 wall balls – even 10…

2017 October 03

STRENGTH Overhead Squats 5-5-5-5-5 Snatch Deadlifts 5-5-5-5-5

2017 October 02

Team Series Event 6 21-15-9 synchronized reps for time of: Dumbbell snatches Bar muscle-ups

2017 September 30

Team Series Event 5 Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee…

2017 September 29

Team Series Event 7 On a 20-minute clock, for max reps/pounds: Partner 1: 0:00-2:00 Handstand push-ups 2:00-4:00 Rest 4:00-6:00 Double-unders 6:00-8:00 Rest 8:00-10:00 1-rep-max back…

2017 September 28

STRENGTH: Thrusters 3-3-3 Push Press 3-3-3 Front Squats 3-3-3 *go on every 3minutes *in between sets 5 palof press/side

2017 September 27

METCON 3rds of – 2min row – 2min lizard crawl – 2min double unders – 2min medball slams
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