Sunday 170625

Strength:
a.) Max time farmer’s handle DB holds AHAP–aim for 1 minute
b.) Bench Press 3-3-3-3
c.) Axle Deadlifts 5-5–straight grip only

MetCon*:
3 RFT
150′ pinch grip plate carry (15s/10s)
4 1 arm alt. db snatch (70/55/40, 55/40/30)
2 tire flips
4 1 arm alt. db snatch (70/55/40, 55/40/30)
150′ pinch grip plate carry (15s/10s)
Rest 2 minutes

150′ is from the end of the building to the white arrow on the ground in the bank drive-through and back.

* Scale as needed

Sunday 170618

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Log Press

MetCon*:
“Midnight Run”
12 Rounds for time of–
12 Tire Flips
12 Hand-Release Push-ups from Tire
12 Lunges
12 Double Unders

*Scale down as needed

Sunday 170611

Strength:
Bench Press 3-3-3-3

MetCon: Event Day
Event 1
Max reps tire flips AHAP in 90 seconds

Event 2
Max time crucifix hold @ 25 pound db’s*

Event 3
Max time farmer’s handle DB holds AHAP

Event 4
Max reps stone to shoulder AHAP in 90 seconds

Post loads, times, and reps to comments.
*Scale as needed