Skill: Hollow Holds Metcon: Teams of 3: Amrap 12: Run 1/2 Lap 36 Deadlifts 105/155 36 Wall Balls 14/20 36 High Box Jumps 24/30 3 Prowler Pushes 100
Andrew Perklin
2018-08-10 Friday
Skill: Open Gym Metcon: For Time: 15 Power Snatches 80/115 15 Power Snatches 95/135 10 Power Snatches 105/155 *EMOM 6 T2B *20 min time cap
2018-08-09 Thursday
Strength: Weighted Cossack/RDL/KB Complex Metcon: EMOM 20: Min 1: Heavy Ball Cleans Min 2: Heavy Ball Carries Min 3: Cal Row Min 4: Rest
2018-08-08 Wednesday
Skill: Planks Metcon: 3 rounds for reps: Amrap 5: 12 Clean and Jerks 55/75 (80/115 RX+) 10/12 Cal Bike 10 Pull Ups (C2B Pull Ups RX+) Rest 3 Mins Amrap 5: 9 Clean and Jerks 65/95 (95/135 RX+) 10/12 Cal… Read more »
2018-08-07 Tuesday
Strength: Back Squats (build to a heavy double then a drop set of 20 reps) Metcon: For Time: 1-10: DB Front Squats 35/50 Burpee Facing DB
July commitment Challenge!
July commitment challenge Super Committed : Arina Mikalauskaite 25 Danny Wong 25 Justyna Morawska 23 Committed : Danielle Perron 22 Lilly Yonadam 22 David Bancud 22 Mark Dollin 21 Tasha Meikle 21 Bob White 21 Nim Bala 21 Kira Griffin… Read more »
2018-08-06 Monday
Metcon: Teams of 4: 4 RFT: 1000 M Row Run 1 Lap 100 DU
2018-08-04 Saturday
Metcon: Teams of 4: Amrap 9: Run 200 M 20 Heavy Ball Cleans 100 Abmat Sit ups Transition 2 mins Amrap 9: Run 200 M 20 Db Push Jerks 30/50 100 Ball Slams 30/50
2018-08-03 Friday
Skill: Open Gym Metcon: Amrap 17: 50 KBS 35/50 40 DB Reverse Step Lunges 20/30 30 Wall Balls 14/20 20 T2B 10 Hang power Snatches 80/115
2018-08-02 Thursday
Skill/Strength: TGU x 20/L-Sits Metcon: Amrap 12: 10 Ring Dips 30 DU 2 Rope Climbs
