MetCon “Dorothy” 2 Sets16/12 Cal Echo Bike25 GHDSU (30 V-Ups)16/12 Cal Echo Bike25 Deadlifts (225/155)16/12 Cal Echo Bike25 T2BRest 5:00 between Oly Complex Hi Hang Muscle Snatch + Drop Snatch + Sotts Press3 Sets (3+3+3) @ light weightRest :60 between setsRead more

MetCon “Ethel” Task TABATA300 Reps for Time following this pattern:20 C2B Pull-ups, :10 rest:20 Push-ups, :10 rest:20 Sit-ups, :10 rest:20 Air Squats, :10 rest Rest 5:00 “Ethel” Task Double TABATA200 Reps for Time following this pattern:40 Strict Pull-ups, :20 rest:40 Double DB Bench Press, :20 rest:40 T2B, :20 rest:40 Wall Balls (20/14), :20 restRead more

MetCon “Gretel Ingrid” 10 RFT3 P Snatch (135/95)3 Burpees over the Bar3 Clean & Jerk (135/95)3 Burpees over the Bar Back Squat 5x 3 @ 80% of 1RMRest :60-:90 between setsRead more

Strength/Oly Hang Clean + Clean + Jerk5x on the 2:00s2 Sets (2+1+1) @ 73% of 1RM Clean3 Sets (1+1+1) @ 78% of 1RM Clean MetCon “Daffy Duck” for Time21-15-9OHS (115/80)C2B Pull-Ups Rest 5:00 45 OHS (115/80)45 C2B Pull-UpsRead more

Accessories 4 Rounds for quality5 High Box Jumps10 Light Single Leg RDLs15 Banded Hip Bridges MetCon “Elmer Fudd” 6 RoundsAMRAP 216/12 Cal Echo BikeIn time remaining,Max distance Farmer Carry (100s/70s)Rest 1:00 between roundsRead more