50 Shades of Pain

December 8, 2018

Metcon 50 Shades of Pain (Time) Teams of 2....complete the following work together...one person working at a time...split up reps between the two of you any way you want:: 50 OHS (115/75) 50 KB Swings (70/53) 50 Burpee Pull Ups 50 Front Rack Lunges (115/75) 50 Burpee Box Jumps (alternate after each rep) (24" for everyone)

 

 

Air Force Wod

December 7, 2018

Weightlifting Bulgarian Split Squats (5-5-5-5-5) Bulgarian split squats...try to increase weight each set...5 per leg each set 5-5-5-5-5. Progressive Loading Metcon Air Force Wod (Time) For time: 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats (95/65) **Emom stop and complete 4 burpees then continue wod. **20' time cap

 

 

Annie on the Run

December 6, 2018

Annie on the Run (Time) For time: 400m Run 50 Abmat Sit Ups 50 DU 200m Run 40 Abmat Sit Ups 40 DU 200m Run 30 Abmat Sit Ups 30 DU 200m Run 20 Abmat Sit Ups 20 DU 200m Run 10 Abmat Sit Ups 10 DU 400m Run **2 to 1 singles