Wednesday 020117

Todays Suggestion: Metcon Focus Unless you need something else more

Metcon/Skills Focus
20-15-10
Power Clean (155/105)
HSPU
Rest 2 minutes
25-15-10
Wall Balls (30/20lbs)
Ring Dips

Cardio and Endurance/Opens Focus
10 Rounds
10 25' Shuttle Runs
Rest 30 seconds between rounds

Gymnastics Focus
AMRAP 10 minutes – switch anytime
Partner 1: AMRAP muscle-ups
Partner 2: AMRAP double-unders
Partner 2: AMRAP muscle-ups
Partner 1: AMRAP double-unders
While one partner muscle-ups, the other does double-unders, and you may switch back and forth as much as you want.

Crash B's Focus
3 x 9 Minutes
Rest 3 Minutes in between each set
Set 1:
2 Minutes @ 20 Strokes/minute
2 Minutes @ 22
2 Minute @ 24
2 Minutes @ 26
1 Minute @ 28

Set 2:
2 Minutes @ 22
2 Mintues @ 24
2 Minutes @ 26
3 Minutes @ 28

Set 3:
3 Minutes @ 24
2 Minutes @ 26
2 Minute @ 28
1 Minute @ 30
1 Minutes @ 32