Thu. May 24, 2017

Metcon (Time)

Performance

For time:

1 round:
30 Calorie Bike
30 Toes to bar
90 Double Unders

Straight into:

2 rounds:
15 Calorie Bike
15 Toes to bar
45 Double Unders

Straight into:

3 rounds:
10 Calorie Bike
10 Toes to bar
30 Double Unders

Fitness

For time:

1 round:
20 Calorie Bike
20 Hanging Knee Raises
30 Parallette Jumps

Straight into:

2 rounds:
10 Calorie Bike
10 Hanging Knee Raises
20 Parallette Jumps

Straight into:

3 rounds:
5 Calorie Bike
5 Hanging Knee Raises
10 Parallette Jumps

Wed. May 10, 2017

Metcon (AMRAP - Reps)

Performance

9 minute EMOM
Partner 1: Max Rope Climbs
Partner 2: :40 Handstand Hold
Partner 3: :40 Mountain Climbers

Fitness

9 minute EMOM
Partner 1: Max Rope Climbs
Partner 2: :40 Handstand Hold
Partner 3: :40 Mountain Climbers

then

Metcon (10 Rounds for time)

Performance

10 x 250m Row Sprints
*Rest 2 minutes between rounds.

Fitness

10 x 200m Row Sprints
*Rest 2 minutes between rounds.