20…”Dandelion”

Strength

Bench Press 5-5-5-5

Conditioning

“Dandelion”

3 Rounds for time of:

Row 400/300m

10m Handstand Walk

10 Dumbell Hang Split Snatches (5l/5r) 20/15 kg

Christine 03/09/18

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3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

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3 rounds for time of:
10 Power Snatches, 50/35 kg
20 Pull-ups
30 Push-ups

Helton
Hero WOD Helton

3 rounds for time of:
Run, 800 m
30 Dumbbell Squat Cleans
30 Burpees

Strength
3 Power Clean + 3 Front Squat 1-1-1-1-1

Conditioning
3 rounds for time of:
60 Double Unders
15 Sumo Deadlift High-pulls, 115/75 lbs
15 Handstand Push-ups

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Strength
Snatch 2-2-2-2

Conditioning
3 rounds for time of:
15 Assault Bike Calories
10 Ski Erg Calories
15 Toes-to-bars Farmers Walk (Kettlebell), 24/16 kg, 40 m

Strength
Back Squat 4×5 at 75% 1RM

Conditioning
3 rounds for time of:
30 Wall Balls 10/6 kg
30 Box Jumps 24/20 in
30 AbMat Sit-ups
30 Row Calories

18/7/17

Metcon Central

1. 6 x 400m Run starting a new set every 4:00mins

2. 3 Rounds For Time
20 Toes To Bar
20 Cals Assault Bike

3. 3 Rounds For Time
15 Cals Ski Erg
15 Box Jump