Metcon

3 RFT:

100 DUs

1 Minute Front Plank

30 sec L Sit

15:31

Press - 11, Hatch 12.1

Press

1x8 @ 135#

1x4 @ 170#
2x4 @ 185#

BS

4x5 @ 230# - 230# - 290# - 290#

FS

3x5 @ 190# - 205# - 215#

Pullups - 6, B Oly 1.1

Strict Pullups 6-9-6-6-10+ (10)

A.  PS + HPS + PS 2 sets @ 115#, 3 sets @ 125#
B.  3 Position Cleans (floor, bk, ak) 2 sets @ 170#, 3 sets @ 185#
C.  Clean Pulls 4x3 @ 220# - 220# - 230# - 230#
D.  Clean Shrugs 4x5 @ 280#
E.  Rack Jerks 2x3 @ 170#, 3x3 @ 180#

Field 1 pre

3 Sets:

Sprint Prep Sequence 

Alt Contra Deadbug x 6

Coil med ball throw to sprint x 4, 20#
Med ball sprint starts x 4, 25#

EMOM 12:

100 yard sprint

All in 14 secs or less except rep 11 in 15 secs

Metcon

Three 5 Minute Rounds for max reps:

Devil Press, 15#

Battle Rope Slams

DB Suitcase hold, 45#

KBS, 1.5 pood

Slam Balls, 40#

*Rest 1 minute btwn rounds

Did not keep score

Press - 10, DL - 9

Press

1x8 @ 135#
1x4 @ 160#

3x4 @ 180#

DL

2x10 @ 210# - 285#

1x5 @ 340#

1x6 @ 405# PR

1x1 @ 440#

Pullups -5, Hatch 11.2

Strict Pullups 6-9-6-6-8+ (9)

BS 4x5 @ 230# - 250# - 270# - 270#

FS

1x5 @ 175#

1x3 @ 205#
2x2 @ 230# - 260#

2x1 @ 275# - 295# (PR)

Forward / Reverse Sled Drag

F/R @ 90# x 1

F/R @ 135# x 2

F/R @ 180# x 1

F @ 225# x 2

F @ 270# x 2

Stamina

5 Rounds, not for time:

205# Bench Press x 8

24" Box Jumps x 8 w/ 20# vest

Stamina

4 Rounds AFAP:

Battle Ropes 20on/10off of:  Alt waves, up/down waves, slams, in/out waves

150# DBall bear hug carry around circle drive

BS Hip Thrusts 3x15 @ 140# - 210# - 210#

SL Eccentric Hip Extensions off GHD 3x6 ea

Pullups - 4, DL - 8

Strict Pullups 5-8-5-5-8+ (9)

Rev Hypers 3x10 @ 180#

DL

2x10 @ 210# - 285#
1x5 @ 340#

1x6 @ 400# (PR)

1x4 @ 430# (PR)

Birddog DB Rows 3x8 ea @ 25#

Press - 9

Press

1x8 @ 135#

1x4 @ 155#

4x4 @ 175#

Yoga Core

Metcon

21-15-9 FT:
DB Hang PC&J, 45#
Devil Press, 45#
*Complete 75 DUs after each round

21:08

Pullups - 3, Hatch 11.1

Strict Pullups 5-7-5-5-6+ (8)

BS

1x5 @ 230#

1x3 @ 270#
2x2 @ 310# - 345#

2x1 @ 365# - 390# PR

FS

4x5 @ 175# - 205# - 220# - 220#

Metcon

4 RFT:
25 DUs

12R/12L SA DB Hang Power Snatch, 45#

20 Slam Balls, 40#

13:23

Metcon (Sat Dec 12)

FT:

30 DBall Cleans, 150#

5:53

Press - 8

Press

1x8 @ 135#

1x4 @ 170#

1x4 @ 185#

Stamina

Battle Ropes 20on/10off x 3 sets w/ 2 min rest btwn:

Alternating Waves

Up and Down Waves

Side to Side Waves

Slams

Grappler Toss

Upper Cuts

Pullups - 2, Metcon

BS Hip Thrusts 3x25 @ 135#

Strict Pullups 4-6-4-4-6+ (9)

6 RFT:

30" Box Jumps x 5

Supine Ring Pullups x 10 (feet elevated)

Row 200 meters

16:02

DL - 7

DL

2x10 @ 210# - 285#

1x5 @ 340#

1x8 @ 365#

1x6 @ 395#

1x4 @ 425#

Pullups - 1, Press - 7, Hatch 10.2

Strict Pullups 3-5-3-3-5+ (9)

Press

1x8 @ 135#

1x4 @ 160#
2x4 @ 180#

BS 4x5 @ 230# - 250# - 270# - 290#

FS 4x5 @ 175# - 190# - 205# - 205#

One Leg Box Squat 3x3 ea w/ 10# plates