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METCON
10 Meters of Death Followed by: Partner Row 7,000 Meters. Switch off as desired OR........ Individual Row for 3,500 Meters
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STRENGTH
10 Minute EMOM OF: Odds: 5 Hang Power Snatches (115/75) Evens: 5 Snatch Grip Push Press METCON 50 Burpees.... THEN... ANNIE D/U's (Scale with S/U's x 2 + 10 D/U attempts) Ab Mat Sit Ups 50, 40, 30, 20, 10 AND FINISH with...... 50 Burpees (135/95)STRENGTH
12 Minute EoMOM of: 2 Bench Press @ 90% of 1RM METCON 15 Calorie Row 15 T2B 15 Squat Cleans (135/95) 15 Box Jump Overs (30/24) 3 Rounds STRENGTH
10 Minute EoMOM of 5 OH PRESS @ 75-80% METCON 7 Deadlifts (315/225) 30 D/U's 5 Rounds STRENGTH
12 Minute EoMOM of: 2 Back Squats @ 85-90% METCON - "CINDY" 5 Pull Ups 10 Push Ups 15 Squats 20 Minute AMRAP STRENGTH
10 Minute EOMOM 3 Back Squats @ 85% of 1RM METCON Hook Grip DL (115/75) Clean Pulls (115/75) Hang Power Cleans (115/75) Hang Squat Cleans (115/75) Squat Cleans (115/75) 2, 4, 6, 8, 10, 12 etc..... 12 Minute AMRAP STRENGTH
10 Minute EoMOM of: 3 Bench Press @ 85% Partner METCON P1: Row 500 Meters while P2: Completes Max Reps of: 10 H/S Push Ups 10 H/R Push Ups 15 Box Jumps (24/20) THEN SWITCH 4 Rounds STRENGTH
10 Minute EoMOM of: 3 Deadlifts @ 85% of 1RM METCON D/U's (Scale with S/U's + 10 D/U attempts) Alternating KB CLEANS (53/35) Ab Mat Sit Ups 40, 30, 20, 10 STRENGTH
10 Minute EMOM of: Odds: 5 Cleans @ 80% of 1 RM Evens: 10 Box Jump overs (24"/20") METCON Fran Thrusters Pull Ups 21 - 15 - 9 STRENGTH
Death by the following Snatch Cycle. (Yes, this is how you will die. Sorry!) 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Squat Snatch METCON 1:00 Row for Max Calories 0:30 REST 0:30 Run Down and Backs 0:30 Max Burpees 0:30 REST 1:00 Max D/U's 0:30 REST 4 Rounds Score = Total Calories Rowed + Total Burpees + Total D/U's You can scale D/U's with S/U's but they wont count in your score. |
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August 2018
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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