4-12-19

3. Metcon – For Rounds and Reps
AMRAP 16 Minutes
50′ DB Front Rack Lunge Steps 50/35s
12 Lateral Burpees over your DBs
3 Strict Muscle Ups

R: 5+7' ub

4. Gymnastics – For Time
3 Toes to Bar
15/12 Calorie Row
6 Toes to Bar
15/12 Calorie Row
9 Toes to Bar
15/12 Calorie Row
12 Toes to Bar
15/12 Calorie Row
15 Toes to Bar
15/12 Calorie Row
18 Toes to Bar
15/12 Calorie Row
21 Toes to Bar

Time: 12:46 ub thru 12 then 8-7, 6-4-4-4, 4-4-3-3-3-4

4-11-19

Conditioning
"Bad Blood"
On the 5:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12/9 Calorie Assault Bike
9 Deadlifts (225/185)
12/9 Calorie Assault Bike

R1: 2:33
R2: 2:33
R3: 2:30
R4: 2:28
R5: 2:26

I have an old airdyne that has a needle dial and no calories so I rode 87+ rpm for 40 sec. Thats def more than 12 cals each time. All rounds ub.

4-9-19

Metcon – For Rounds and Reps
AMRAP 15 Minutes
8 Sandbag Cleans 100/100lbs
10 Ring Dips
15/10 Calorie Ski

R: 6+3 cleans ub except last dips were 5-3-2