20181121

Metcon
Partner Burpee/Row  (Time)
PARTNER WOD FOR TIME:
10 Burpees, 100m Row
20 Burpees, 200m Row
30 Burpees, 300m Row
40 Burpees, 400m Row
50 Burpees, 500m Row
60 Burpees, 600m Row
70 Burpees, 700m Row
80 Burpees, 800m Row
90 Burpees, 900m Row
100 Burpees, 1000m Row
Partner Burpee/Row by 2’s (Time)
PARTNER WOD FOR TIME
20 burpees, 200m Row
40 burpees, 400m Row
60 burpees, 600m Row
80 burpees, 800m Row
100 burpees, 1000m Row

This is scaled version of wod

20180911

Metcon

9/11 Tribute WOD (Time)

9/11 Tribute Wod

2001 meter run

11 box jumps (30/24)

11 thrusters (125/85)

11 chest to bars

11 power cleans (170/115)

11 handstand push ups

11 kettlebell swings (70/53)

11 toes to bar

11 deadlifts (170/115)

11 push jerks (110/75)

2001 meter row

20180905

Weightlifting

Deadlift (4×8@63% with 3 sec descent )

Metcon

Metcon (AMRAP – Reps)

2 rounds for reps:

3 min to complete 400m run, then max effort pull-ups

Rest 1 min

3 min to complete 400m run, then max effort toes to bar

Rest 1 min