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September 13, 2017

12
Sep

September 13, 2017

GROUP WARM-UP
10 Calories Ski
5 Push up
5 Beat swings
5 Ring push ups
5 Toes-to-bar
10 Calories Air bike
5 Kettlebell 1 arm swing left, then right
5 Kettlebell Goblet squat

METCON
For time:
21-15-9
Calories Ski
Ring push ups 20″ box/ground
Toes-to-bar
10 Minute time cap

Rest 5 Minutes

3 rounds for time:
5 Kettlebell snatch left arm 55/35
5 Kettlebell front squat left arm 55/35
5 Kettlebell snatch right arm 55/35
5 Kettlebell front squat right arm 55/35
25 Calories Air bike
(Modification/scaling: Dumbbell instead of Kettlebell )
10 Minute time cap

ALTERATE METCON
18-15-9
Calories Ski
Push-ups to a box
Abmat sit-ups
10 Minute time cap

Rest 5 Minutes

3 rounds for time:
5 Dumbbell snatch left arm 55/35
5 Dumbbell front squat left arm 55/35
5 Dumbbell snatch right arm 55/35
5 Dumbbell front squat right arm 55/35
15 Calories Air bike

MIDLINE
2:00 Minute Sandbag hold

Rest 5 Minutes

1:00 Minute Sandbag hold

HAPPY BIRTHDAY WILL WATERS! 

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