Warm-Up.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Then…
In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Burpee Box Jump-Overs (24″/20″)
60 seconds of Ground to Overhead (115/75 lbs)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds
Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).
Yesterdays
A. Slow Pull Snatch x 2 – 35#, 45, 55, 60, 65, 70, 75, 80
B. For Time – 5:46 (scaled to 65#)
18 Bar Facing Burpees
9 Power Snatch @ 65# – 5/4
14 Bar Facing Burpees
7 Power Snatch – 1/3/3
10 Bar Facing Burpees
5 Power Snatch – UB
C. 2 Sets NOT for time (SLOW and controlled)
40 Russian Twists @ 20#
20 GHD Full Ext Sit Ups
10 BB Roll Outs
Nice job flying through the metcon!
After two days of rest I did:
A1. E2M for 8 rds
Snatch up to 70 kg
A2. E2M for 5 rds
Front squat x4 up with 100 kg
B. Tabata
-Single arm DB Snatch 22,5 kg
-Single arm DB PP
-Single arm DB Front squat
C. 3 rds
Strict pull ups 10/5.4/5.2
KBS 32‘ 20
Ab Wheel roll outs 15
Well done simo!