Warm Up: 400m Run + Mobility + 5 x 5 Strict Pull Ups
Strength: Strict Press 1,1,1,1,1,1,1
WOD: FT
17 x Thrusters (50/35)
800m Run
13 x Thrusters
400m Run
8 x Thrusters
200m Run
...
LAST WEEK OF METCON!!!!
Warm Up Mobility + 3rds 200m Run 5 x Pull Ups / 7 x Push Ups / 9 x V-ups
Strength 5 x 8 Barbell Step ups (Work Up to a heavy...
Warm Up: Mobility + 3rds 200m Run 5 x Pull Ups / 10 x V-ups / 15 x DU
Strength: Muscle Up Progressions / Handstand Progressions
WOD: FT
60 x Jump Lunges
30 x...
Warm Up: 400m Run + Mobilty + 2 x Max Push Ups
Strength: Snatch Ladder 1,1,1,1,1,1,1 (if you miss a lift thats it, you pick your start weight and increase by 5kg)
WOD: 12min...
Warm Up: 800m Run + Mobility
Strength: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD:
5min AMRAP
7 x Thrusters (42.5/30)
7 x Burpees
REST 2 MINS
5min AMRAP
7 x Thrusters
7 x Burpees...
HAPPY BIRTHDAY ME!!!!!!
Warm Up: 400m Run + Mobility + 5 x 5 HSPU
Strength: OTM for 10mins 2 x Deadlifts @ 75% 1rm
WOD: FT
400m Run
3rds of "Cindy"
400m Run
2rds of "Cindy"
400m Run
1rd...
