Jan 8th
Gymnastics
Rope Climb (2-2-2-2)
6 Candlestick squats/pistols between sets.
Metcon
Accumulate 90sec hang on rope or pull up bar
*4 Candlestick squats
5 Footlock and stand (from box)
*4 Candlestick squats
5 Jump, footlock, stand
*4 Candlestick squats
*4 Candlestick squats
5 Footlock and stand (from box)
*4 Candlestick squats
5 Jump, footlock, stand
*4 Candlestick squats
Metcon
Metcon (AMRAP – Rounds and Reps)
In a 14 min window:
20/15 cal bike buy in then with remaining time amrap of:
8 Toes to bar
12 Pistols
16 KBS 53/35#
Metcon (AMRAP – Rounds and Reps)
In a 14 min window:
15/12 cal bike buy in then with remaining time amrap of:
8 Knees to chest
12 Lunges with KB
16 KBS