Monday is in the books! 

For Time:
30 Cal Row
10 Push Press (115/75)
2 Minute Rest
20 Cal Row
20 Push Press
2 Minute Rest
10 Cal Row
30 Push Press
Score = Total Time *Excluding Rest

This is what you have to look forward to…

Tuesday

1RM Squat Clean

Wednesday

A) Maximum Effort
1 Minute Calorie Row
– 3 Minute Rest –
1 Minute Burpees
– 3 Minute Rest –
1 Minute Box Jumps (24/20)
– 3 Minute Rest –

B) AMRAP 23
X Cal Row
X Burpees
X Box Jumps (24/20)
*Take your # of reps from Calorie Row, Burpees, & Box Jumps from part A and apply to part B. For example, if you got 30 Calories, 25 Burpees, & 25 Box Jumps in part A, part B would read as: AMRAP 23 30 Cal Row 25 Burpees 25 Box Jumps

Thursday

“Helen”
3RFT:
400m Run
21 KBS (24kg/16kg)
12 Pull Ups

Friday

“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols (Alt.)
15 Pull Ups

ENJOY! 

…And remember to reach out to your coach to start working on those goals YOU ALL KNOW YOU HAVE going into the New Year!!

 

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes:

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>