“Excommunicado”
E3:00 x 8 Sets
14/10 Calorie Assault Bike or 15/12 Cal Row
10 Thrusters (75/55)
8 Burpee Box Jump Overs (20)
E2:00 x 8 Sets
Set 1: 3 reps @ 65%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 75%
Set 4: 3 reps @ 70%
Set 5: 2 reps @ 75%
Set 6: 1 rep @ 80%
Set 7: 1 rep @ 80+%
Set 8: 1 rep @ 80+%
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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