Sunday 170827

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 20-15-10
b.) Establish a 1RM unbroken forward sled pull x 50′
     50 is redline to redline.

MetCon:
“Dirty 30”
Complete for time–

30 backwards overhead tire throws
30 push-ups
30 air squats

Sunday 170813

Class Announcement: No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Forward sled pull 1 x 100′, then Backward sled pull 1 x 100′

MetCon:
“Blackjack”
Complete for Time in Teams of Two
20 KB Swing (53/35), 1 Stone to Shoulder (73/42)
19 KB Swing, 2 Stone to Shoulder
18 KB Swing, 3 Stone to Shoulder
…continue this pattern until…
2 KB Swing, 19 Stone to Shoulder
1 KB Swing, 20 Stone to Shoulder

Each round consists of 21 reps (aka: “blackjack”).

Sunday 170806

Class Announcement:  No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 5-5-5-5
b.) Forward sled pull 1 x 100′, then Backward sled pull 1 x 100′

MetCon:
5 RFT in Teams of Two*:
12 Tire Flips
20 Weighted Sit-ups
200m Run

* Wear a weighted vest if you have one