February 9, 2017

Rest Day!

Conditioning: 4 Rounds for Time
Run 200m
2 Rope Climbs
Run 200m
4 Wall Walks
*Rest 2 mins between each round.

Band resistance Bench Press
Work up to a heavy 1×3, then do a AMRAP at 50% of that set.
Axle Deadlift
Work up to a heavy 1×3, then do an AMRAP at 50% of that lift.

Metcon (Time)
Odd Object Grace
30 reps of ground to overhead with any odd object.

Metcon (AMRAP – Reps)
“Date with a Dumbbell”
Pick a single DB – In a 30 minute window
Max Reps DB Snatch
Max Reps DB Row
Max Reps Goblet Squat

Conditioning: 3 Rounds for Time
Row 1000 m
Run 800 m

Reverse Pyramid

Increasing weight
a. forward/backward DB lunges
b. push ups (pick most challenging variation – NO KNEES)
**negative push up, full push up, or spiderman push up
a. single leg RDL – DB
b. DB bent over row
a. alternating bicep curls
b. db skull crushers
c. one DB front raise