Author: Duncan

LAST WEEK OF METCON FOCUS Warm Up: 400m Run + Mobility + Max Unbroken Pull Ups Strength: Front Squat Warm Up to 90% 1,1,1,1,1,1 WOD: 5rds (New Round Every 4mins) 400m Run 50 x Double...

Warm Up: 400m Run + Mobility Strength: Extra Mobility Or Catch Up Mon/Tue/Wed WOD: FT 25 x Pull-ups Run 400m 15 x Power cleans (50/30) Run 800m 15 x Power cleans (50/30) Run 400m 25 x...

Warm Up: Mobility + 3 Timed Attempts of 5-10-5 shuttle Sprints Strength: Deadlift 2,2,2,2,2,2 WOD: BUY IN 30 x KB Swings (24/16) 200m Run 2RDS 30 x Clean & Jerk (60/40) 30 x Burpees 30...