7 Jun 18

Metcon (Time)
WARM UP:
Teams of 2
One partner starts with Burpees and the other starts with rowing. Once both partners are done they can switch.

Row 100
5 Burpees
Row 200
10 Burpees
Row 300
15 Burpees
Row 400
20 Burpees
Row 500
25 Burpees

Metcon (AMRAP – Reps)
CORE:
2 Rounds
Kettlebell Plank Touch Relay

Break class into two teams. Line up about 10 KB’s any size with handles facing perpendicular to the line(so one end of each handle faces out). Each team will work on opposite sides of the KB line. Start one athlete from each team in a plank on hands at beginning of line or they can run out to the plank position upon starting. The athletes must touch each KB with both hands and move down the line of KB’s till finished. Once finished they run and tag the next partner and they continue the relay style race. Coach’s join in if partner is needed.

Metcon (AMRAP – Reps)
GOAT WOD
EMOM 10

Pick one movement to practice every minute on the minute. Gymnastics or Double unders but no barbells.
-Example 3 Butterfly Pullups every minute or 1 negative handstand push-up.

Metcon (Time)
Strongman
“Ranch Practice”
Teams of 2
2 Rounds
20 Stone to Shoulders
30 KB Goblet Style Walking Lunges Each (70,53)
100 ft Bear Crawl – together(length of gym and back)

RX (115,65)
Scaled (65,35)

Extra Credit
Shoulder Press (10@60% 8@65% 6@70% 6@75% 6@80%)
Shoulder Press  w/ DBs (5@60% 5@70% 5@75% 5@75%)
Use 1 RM SP – 5# and divide that total by 2 (for the DB weight 🙂 )

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