Metcon

Work Capacity
EMOM 20:
1 - 10 GHD Situps
2 - 15 Back Extensions, 25# plate
3 - 10 each side Bulgarian Bag Rotations, 40#
4 - 20 KBS, 1.5 pood
Rx'd

Heavy Density FS

Strength
Front Squat 5-4-3-2-1 @ 70@ of 1RM (200#)
5 reps, rest 15 sec
4 reps, rest 15 sec
3 reps, rest 15 sec
2 reps, rest 15 sec
1 rep
x 2 cycles
*Rest 5 min btwn

Heavy Density BS

Work Capacity
9-15-21 reps of:
KBS, 1.5 pood
Burpees
3:55

Strength
Back Squat 5-4-3-2-1 @ 70% of 1RM (255#)
5 reps, rest 15 sec
4 reps, rest 15 sec
3 reps, rest 15 sec
2 reps, rest 15 sec
1 rep
x 2 cycles
*Rest 5 min btwn

Durability
Ab Wheel (knees) 2x15

Cup vs Kingwood

W

15p

Yoga

Cup @ Lonestar

W

15p

15p

Strength/Stamina

EMOM 8:

3 Deadlifts, 315#

3 Box Jumps, 24"
Rx'd

Metcon

Work Capacity
For Time:
42 Med Ball Cleans, 20#
21 Strict Press, 95#
30 Med Balls Cleans, 20#
15 Strict Press, 115#
18 Med Ball Cleans, 20#
9 Strict Press, 135#
14:57
*Last set of press took forever

Metcon

Work Capacity
EMOM 12:
1 - 10 Hang Power Cleans, 135#
2 - 20 GHD Situps
3 - 40 Double Unders
4 - 10 Lateral Burpees over BB
Rx'd

Cup @ Woodlands

L