8.24.20

Metcon
”Fight Gone Bad”
3 rounds/1 minute per movement
Wallballs 20/14
SDHP @ 75/55
Box Jumps @ 20”
Push Press@ 75/55
Calorie Row
1 min rest

8.22.20

Metcon
25 min EMOM
1: 15 Hip Extensions
2: 20 Sit-ups
3: 15 KB Swings @ 53/35 (RX+ 70/53)
4: 100’ Low handle Sled Push
5: 30 sec Handstand hold (RX+ 30’ HSW; Int: 20’)

8.21.20

Metcon
1000m Run
50 Wallballs
800m Run
40 Wallballs
600m Run
30 Wallballs
400m Run
20 Wallballs
200m Run
10 Wallballs
RX: 20/14

8.20.20

Strength
5 Rounds E3M
5 Bench Press @ 70% 1RM
15 DB Flyes *Must be completed unbroken

Metcon
4 RFT
15/12 Calorie AAB
50 Double-unders (SC: 30 DUs; 100 singles)
200m Farmer’s Carry @ 50/35

8.19.20

Skill Development
10 min EMOM
O: 7 T2B (RX+ 10 Unbroken)
E: 2 Rope Climbs (RX+ Legless to 15’ or L-sit to 9’)

Metcon
3 RFT
400m Run
30 KB Snatches @ 53/35