Wednesday, January 24

January 25, 2018

 

:30 Seconds
Bodyweight Good Mornings
Active Spidermans
Walkouts
Active Samson
Push-up to Down Dog
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Metcon (Time)

12 Power Cleans (95/65)
12 Front Squats( 95/65)
12 Push Jerks (95/65)
Rest 3:00
9 Power Cleans (115/80)
9 Front Squats (115/80)
9 Push Jerks (115/80)
Rest 3:00
6 Power Cleans (135/95)
6 Front Squats (135/95)
6 Push Jerks (135/95)

 

Rx+ 135/95, 185/135, 205/155

 

Metcon (Time)

21-15-9:
Deadlifts (225/155)
Burpee Box Jump Overs (24/20)

 

Rx+ 315/205

 

4k Partner Row (Time)

For time:
2 partners split 4k

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