Tuesday
Metcon:
[OPEN]
As Many Rounds and Reps as Possible In 5 Minutes
Buy-In: 400m Run
w/ Remainder Of Time AMRAP
9 Kettlebell Swings (53/35)
9 Toe to Bar
Rest 5:00
As Many Rounds and Reps as Possible In 5 Minutes
Buy-In: 400m Run
Rest 5:00
w/ Remainder Of Time AMRAP
7- Alternating Dumbbell Snatches (70/45)
7 Chest to Bar Pull-Ups
Rest 5:00
As Many Rounds and Reps as Possible In 5 Minutes
Buy-In: 400m Run
w/ Remainder Of Time AMRAP:
5- Dual Dumbbell Power Cleans (70/45’s)
5/3 Bar Muscle-Ups
[PERFORMANCE]
As Many Rounds and Reps as Possible In 5 Minutes
Buy-In: 400m Run
w/ Remainder Of Time AMRAP
9 Kettlebell Swings (53/35)
9 Toe to Bar
Rest 5:00
As Many Rounds and Reps as Possible In 5 Minutes
Buy-In: 400m Run
Rest 5:00
w/ Remainder Of Time AMRAP
7- Alternating Dumbbell Snatches (50/35)
7 Pull-Ups
Rest 5:00
As Many Rounds and Reps as Possible In 5 Minutes
Buy-In: 400m Run
w/ Remainder Of Time AMRAP:
5- Dual Dumbbell Power Cleans (50/35’s)
5 Chest to Bar Pull-Ups
[FITNESS]
As Many Rounds and Reps as Possible In 5 Minutes
Buy-In: 400m Run
w/ Remainder Of Time AMRAP
9 Kettlebell Swings (44/26’s)
9 Knees to Chest
Rest 5:00
As Many Rounds and Reps as Possible In 5 Minutes
Buy-In: 400m Run
Rest 5:00
w/ Remainder Of Time AMRAP
7- Alternating Dumbbell Snatches (35/20)
7 Ring Rows
Rest 5:00
As Many Rounds and Reps as Possible In 5 Minutes
Buy-In: 400m Run
w/ Remainder Of Time AMRAP:
5- Dual Dumbbell Power Cleans (35/20’s)
5- Strict Banded Pull-Ups
Accessory:
Superset:
Seated Behind the Head Single DB tricep extension(both hands)
3 x 15
-ss-
Single arm Tates press
3 x 15/arm
