260301 Sunday
Gymnastics
16 min emom
Min 1: 20 sec max ring dips (box dips)
Min 2: 20-40 sec hollow hold
Min 3: 20 sec max strict pullups (sc ring rows)
Min 4: 20-40 sec arch hold
Metcon
12 min amrap
12/9 cal row
9 toes to bar
9 burpee box jumps
top of page
Search
Recent Posts
See AllIn teams of two 2 rounds 10 strict pullups 75 DUs 10+10 pistols 10m HSW (RX+ add pirouette) 2 min rest 2 rounds 30/25 cals 10 strict HSPUs 2 min rest 2 rounds 400m synchro run 25 thrusters 40/30 15 BM
Weightlifting Hang squat clean build to 3RM DNG 5 sets at 80-90% 1 hang squat clean + 1 front squat Metcon 12 min AMRAP 18/12 Cals or 400m run 12 wallballs 6 toes to bar 3 burpee box jump overs
In teams of 2 For time 1KM synchro run 60 sandbag cleans 40 RMU 60 sandbag lunges 30 BMU 60 sandbag squats 20 rope climbs 1KM synchro run
bottom of page
Comments