07/11/2017

Metcon (Time)

Teams of 3
50 GHD’s (each)
50 Muscle Ups (total)
50 Hang Power Cleans @ 205/135 (total)
First athlete will perform GHD sit-ups. Once 50 reps are complete they move to the rings and start accumulating reps of the muscle-ups, while the Partner 2 starts GHD sit-ups. Once Partner 2 completes 50 GHD sit-ups, They will move to the rings and assist Partner 1 in accumulating muscle-up reps, whilePartner 3 starts performing GHD sit-ups. Once the third Partner completes 50 GHD sit-ups, They will move to the rings and assist Partner 1 & 2 in accumulating muscle-up reps. Once 50 reps have been completed, they will move to the barbell for a total of 50 hang power cleans.

07/08/2017

Metcon (AMRAP – Reps)

Dallas 5
5 minutes of:
Burpees

Metcon (AMRAP – Reps)

Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box

Metcon (AMRAP – Reps)

Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell

Metcon (AMRAP – Reps)

Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups

Metcon (AMRAP – Reps)

Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.

07/06/2017

Teams of 2

5 Rounds (each)
15 Power Snatch (95/65)
200 yard Shuttle Sprint
(50 yards down/ 50 yards back x2 )

* Parter 1 completes 15 PS and 200 yard shuttle sprint then Partner 2 goes. Continue until both have completed 5 rds each….. SPRINT through the rounds !!!.

07/03/2017

Metcon (4 Rounds for time)

At 0:00 –
For Time:
50 HSPU
At 8:00 –
For Time:
30 Power Clean (205/145)
At 16:00 –
For Time:
50 Bar Muscle Ups
At 24:00 –
For Time:
30 Bench (205/145)
*Move fast! Move on to the next movement if you do not finish a movement with the 8 Minutes