Saturday 8/30

Metcon (AMRAP -Rounds and Reps)

12 Min AMRAP

100m Run
10 DB Push Press
10 Box jumps 20″/16″

No RX Weight

Friday 8/30

Metcon (Time)

2 Rounds For Time:
1 K Row
40 Deadlift 225/155

30 Pull up
20 GHD sit up

Thursday 8/29

Metcon (Time)

3 Rounds for Time:

25 Push ups

400m Farmer Carry 45/30

Tuesday 8/27

Metcon (Time)

For Time:
30 Back Squat 20 Pull Up 800m Run
20 Back Squat 15 Pull Up 400m Run
10 Back Squat 10 Pull up 200m Run
Rx 95/65

Monday 8/26

Diane (Time)

21-15-9

Deadli!s, 225# / 155#

Handstand Push-ups

Friday 8/23

Metcon (AMRAP –

Rounds and Reps)

Complete as many rounds as possible in 15 mins of:
9 Overhead Squats, 115/75 lbs
12 Box Jumps, 24/20 in
2 Rope Climbs, 15Ft

Thursday 8/22

August 2019 Skill Work

Handstand Walk (Distance)

Max Distance In 5 Mins

Metcon (AMRAP -Rounds and Reps)

12 MIn AMRAP

7 Deadlift
5 Push Jerk

200m Run

Men 135# Women 95#

Wednesday 8/21

Metcon (AMRAP – Reps)

Against a 4 Min Clock
400m Run

With remaining time complete as many Reps as possible of: 8 Chest To Bar Pull Up

16 Air Squat

Rest 3 mins

Tuesday 8/20

Banded Bench (10x 3)

Bench Press (3 x 10)

DB Push Press (8 x 8)

DB Skull Crusher (30)