Metcon:
AMRAP 16
Run 700m OR Bike 2100m
20 Alternating Front Rack Lunges 95/65lbs
20 Burpees Over Bar
-5 min rest-
12 minutes to Establish 1RM Thruster (from the ground)
The website is broken for Sunday, so here’s Sunday’s programming:
Skill/Strength:
12 min HS Walk Practice
-Work on kicking up to wall for the first time, HS holding with weight shifts, HS walking into the wall or against a friend holding PVC. If you’re good at HS walking, try obstacles or cone routes for fun!
Metcon:
150 Wallballs 20/14lbs
-Every time you stop moving/drop the ball, do 50 Double Unders/Single Unders
-20 min cap
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Pauly VanderKelen
Front Squat: 10 reps @ 135,185,225, & 7 reps @ 255#
1 minute twisting bar hang / 200 meter Sled Push with 170# on the sled / 200 meter Backwards Sled Pull with the same weight / 4x17 Kneeling Ab Rollout wearing a 30# weight vest alternating with 12 reps of Lateral Raise with 20#,25#, & 30# dumbbells.
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Sylvia Christensen
3 mile run
5x8 strict chest to bars during the last mile (every 400m). EMOM 25: 12 cal row, 7 strict HSPU, 30 double unders, 1-2 ring muscle ups, rest
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