1/12/18

1/12/18

30 Minute Class Workout
Metcon (Time)
3 Rounds for Time:
20/14 cal Row
10 Double KB Push Press (53/35)
8 Bulgarian Split Squat (per side) AHAFA
Single arm KB Front Rack Carry (20m per side)

Time cap: 20 min

1 Hour Class
Shoulder to Overhead Complex
In 10 minutes, work up to a heavy set of Shoulder to Overhead Complex. (1 strict press + 1 push press + 1 push jerk + 1 split jerk)
Metcon (2 Rounds for weight)
15 minute EMOM, rotating:
1 – 15m Yoke Carry
2 – 15m Standing Hand over Hand Sled Pull
3 – Rest

Score is:
Round 1 – final weight for yoke carry
Round 2 – final weight for sled pull

Metcon (Time)
3 Rounds for Time:
20/14 cal Row
10 Double KB Push Press (53/35)
8 Bulgarian Split Squat (per side) AHAFA
Single arm KB Front Rack Carry (20m per side)

Time cap: 20 min

2018-01-12