E2:00 x 6 Sets
5-5-5-5-5-6
@70-80%
“Drogon”
For Time: (14 min time cap)
-100 Double Unders
30 Sit Ups
-80 Double Unders
25 Sit Ups
-60 Double Unders
20 Sit Ups
-40 Double Unders
15 Sit Ups
-20 Double Unders
10 Sit Ups
RX+: GHD Sit Ups
Cool Down:
Walk a lap around the building
:30s Calf Stretch on Wall/Rig Posts each leg
:30s Cobra Pose
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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