SKILL 1) A) Accumulate 1 min L-sit or B) Accumulate 3 min Plank on forearms Then, 2) Accumulate 2 min of Superman hold METCON “Diane” For time: 21-15-9 Deadlift (225/155#) Handstand Push-upRead More

STRENGTH 15 min running clock: 8 min to find a 1 Rep max Front Squat then, 7 min to complete 3 sets of 3 at 80% new 1RM METCON “Fran” For time: 21-15-9 Thrusters (95/65#) Pull-upsRead More

METCON 6 rounds: 250m Row Rest 1 min Rest 5 min after round 6, then: 3 Rounds for time: 200m Run 10 Kb Swings (53/26#) 10 BurpeesRead More

METCON 25 min AMRAP 250m Row 15 Burpees 200m Run 15 Kb swings (35/26#)Read More

STRENGTH 15 min to find 1RM Full Snatch METCON 12 min AMRAP 3 Snatch (115/75#) 6 HR Push-ups 9 Box Jumps (24/20″)Read More

GYMNASTICS A) 4 sets of 5 Pull-up Negatives (5 sec max) B) 4 sets of 5 Strict Dips, or negatives METCON 5 Rounds for time: 8 Deadlift (225/145#) 15 Sit-ups 10 Lunge StepsRead More

METCON 5 Rounds for time: 12 Box jumps (24/20″) 12 Push-ups 50 Singles 12 Ring rowsRead More

METCON 20 min AMRAP 400m Run 20 Sit-ups 10 Deadlift (115/75#) 20 Lunge stepsRead More

STRENGTH Spend 15 min to find a 1RM Clean and Jerk METCON “Karen” For time: 150 Wallballs (20/14#)Read More

METCON 1000m Row max effort Rest 5 min 3 Rounds for time: 20 Wallballs (20/14#) 15 Hand-release Push-ups 10 Ring RowRead More