08-16-16

15
Aug

08-16-16

Skill

Life & Fitness

Every minute, on the minute, for 15 minutes:

Minute 1 – Front Squat 10 reps

Minute 2 – Russian Kettlebell Swings x 12-15 reps

Minute 3 – Strict Pull-Ups x 5-6 reps

(add external weight if you’re able to make the rep range easily)

Metcon

Life

Complete as many rounds and reps as possible in 12 minutes of:

Run 400 Meters

20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry

Fitness

In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

1 Power Clean (155/105 lbs)(135/95)(115/75)

2 Front Squats (155/105 lbs)(135/95)(115/75)

4 Front-Racked Reverse Lunges (155/105 lbs)(135/95)(115/75)

8 Chest-to-Bar Pull-Ups

 

Accessory

 Tri-set

Barbell Skull Crushers 3 x 6-8 Heavy

Barbell Bicep Curls 3 x 6-8 Heavy

Ab wheel rollouts 3 x 10

Rest 90 sec.
CORE

Lift

Barbell Bends

10 reps (each direction) every 2 min x 10 min (5 sets)-increase weight each set

 

Metcon

31 min AMRAP:

Partners Alternate Rowing 500 m while other is completing:

AMRAP of:

4 Spellcasters (each direction)

8 Deadlifts (185/140)

12 V-ups

 

Pick-up where your partner ended

 

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