13 Jan 18

** Announcements **

1. Order your long sleeve T NOW in the gym šŸ™‚
2. Next Lifestyle Challenge begins 15 Jan 18!!! See the forum for details šŸ™‚

Fitness
Performance
Metcon (Time)
“PISTOL PETE”
Teams of 3
120 Pistols
90 Toes to Bar
60 Overhead Squats (135,95)
200m Run (each)

*One partner works on the chipper, one partner rests and One partner must hold a 45 # plate overhead at all times,including the run/row. You can switch whenever you want. At the end each partner will run a 200m SEPARATELY until all 3 have completed it. In this icy weather a 250m Row can be substituted but each athlete must perform it individually to complete.

Metcon (Time)
Scaled WOD
180 Air Squats
90 Knee Ups
60 OHS (moderate)
200mRun/250m Row
Competitors
Metcon (No Measure)
A. OLY
E2M for 14 Min.
Snatch pull+ Hang Snatch High Pull + Hang Squat Snatch+ OHS + Squat Snatch
*Work at 60-75%

B. METCON
“PISTOL PETE”
Teams of 3
120 Pistols
90 Toes to Bar
60 Overhead Squats (165, 115)-This is Big Dawg Weight
200m Run (each)

*One partner works on the chipper, one partner rests and One partner must hold a 45 # plate overhead at all times,including the run/row. You can switch whenever you want. At the end each partner will run a 200m SEPARATELY until all 3 have completed it. In this icy weather a 250m Row can be substituted but each athlete must perform it individually to complete.

INDIVIDUAL OPTION
30ft HSWalk
40 Pistols
30ft HSWalk
30 Toe 2 Bar
30ft HSWalk
20 OHS (165,115)
30ft HSWalk

 

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