251202 Tuesday

Osama Kamaluddin
Dec 1
1 min read

Updated: Dec 2

Metcon

In teams of 2

5 rounds for time

200m synchro run

8 burpees

4 RMU/BMU

1 min rest

4 rounds for time

10 alt devil press

20 air squats

1 min rest

3 rounds for time

200m synchro run

20 alt pistols (sc DB goblet reverse lunges)

10 bench press 80/55

1 min rest

2 rounds for time

30 alt DB hang snatch

30 DB OH lunges

1 min rest

For time

400m synchro run

40m HSW

8 legless rope climbs

1 DB 22.5/15

Recent Posts

See All

251210 Wednesday

Weightlifting Squat cleans Build to 5RM DnG Metcon In teams of 2 100 cal row 75 thrusters 20/15kg 50 pullups 75 wallballs 100 cal row

251209 Tuesday

In teams of two 50/40 cal row or 600m synchro run 40 box jump overs 30 STOH 60/40 75-50-25 DUs 3-2-1 Legless rope climbs (x2 rop climbs) 24 burpees over the bar 8 power cleans 60/40 16 front rack lun

251208 Monday

Weightlifting Split jerk / push jerk Build to 2 rep heavy 5 sets 1 rep 3 sec pause in the catch at 90-100% Metcon 4 rounds for time 15/10 cal row 12 toes to bar 300m run 12 pistols

Comments