2/3/2016 Pullups/Ring Pushups- Metcon

Skill

5 reps x 5 sets Weighted Pullups (get heavier each set. weighted belt or db in feet)

5 x 10 Ring Pushups

Metcon

1000m Row Buy in

30-20-10

Box Jumps 24/20

Wall Balls 20/14 – 10/9

2/2/2016 Back Squats/ 4 rds

Strength Back Squats

5 @ 50/60/70% then 3 @ 75/80/85%

Metcon 4 rds of

150 m Row

10 KB Swings Russian

6 Goblet Squats

10 Toes to Bar

400m Run

2/1/2016 POWER CLEAN/12 AMRAP

Strength

Work up to a Max Power Clean.  No more than 2 fails

Metcon 12 AMRAP

5 STO 135/85

7 Deadlifts

5 Bar over Burpees

200m Run