Saturday 21 February, 2015

In teams of 3 Complete for time: A: 4000m Row B: 20 Air Squats + 5 Pull-up C: 20 Ground to OH with 45/35 plate + 5 Push-up Teams will rotate every 2 minutes… Score time 4000m...

Friday 20 February, 2015

As Part of Warm-Up Complete 2 x 90 second bird dog hold, switching sides every 15 seconds. Then 3 rounds NOT for time: 12 Russian Kettlebell swings 6 Overhead barbell shrugs focusing on external rotation 6 Good mornings with empty bar 6 Snatch Balance with empty bar 6...

Thursday 19 February, 2015

Let’s be “SOCIAL” next Friday February 27th, 2015 @7pm SPOT TBD MetCon How far can you go in 21 Minutes: Buy-In: 1 1600m Row Then 2 Box Jumps 24/20 2 Sit-Up 2 KBS 55/35 Adding 2 repetitions every rounds.. 2,4,6,8… so on. Score number of round...

Wednesday 18 February, 2015

Strength Bench Press 5×3 @ 60% 5×3 @ 80% MetCon 4 RFT 12 Slamball 30/20 9 Deadlift 225/155 6 Lat. Burpee Over Bar 3 Muscle Up (Bar/Ring) Rest 1 Minute Between...

Tuesday 17 February, 2015

Strength Back Squat 5×3 @ 60% 5×3 @ 80% MetCon 2 Rounds For Time Of: Teams of 2 21-15-9 Snatch 95/65 T2B Every 2 Minutes – 3...

Monday 16 February, 2015

**12PM and 530PM ONLY** MetCon “NSYNC” In teams of 3 3 Rounds of (each team): While your competitor team completes their 800m run your team will complete: 2 Teammates: A: Synchronized Burpee Wallball Shots (athlete 1&2) B: Deadlift Hold (athlete 3)...