Oct 3rd
Weightlifting
Overhead Squat (2-2-2-2-2-2)
Metcon (Weight)
4 Sets:
50ft DB overhead lunge
5 Wall squats 3-3-1 tempo
50ft DB overhead lunge
5 Wall squats 3-3-1 tempo
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min alt EMOM:
Wall balls x15
RKBS 70/53# x15
Burpees x15
Wall balls x15
RKBS 70/53# x15
Burpees x15
Rest 2 minutes
6 min AMRAP:
Wall balls x15
RKBS 70/53# x15
Burpees x15
Metcon (AMRAP – Rounds and Reps)
12 min alt EMOM:
Wall balls x8-12
RKBS 53/35# x8-12
Burpees x8-12
Wall balls x8-12
RKBS 53/35# x8-12
Burpees x8-12
Rest 2 minutes
6 min AMRAP:
Wall balls
RKBS 53/35#
Burpees
*use same numbers as what you hit in the EMOM.