“You will face many defeats in life, but never let yourself be defeated.” -Maya Angelou
“Goat Day”
or
A.) Tabata Core Thursday!
20s work/ 10s rest for 8 rounds of:
Bicycle Crunches
https://youtu.be/wnuLak2onoA
B.) “Pull Your Own Weight”
EMOM x 12
Min 1: 10 Barbell Bent Over Row
Min 2: 10 DB Bicep Curls
Min 3: Muscle Up Practice or Pull Up Practice
C.) “Fran”
For Time: (10 min cut off)
21-15-9
Thrusters (95/65)
Pull Ups
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
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