Metcon - Grettel

10 RFT:

3 PC&J, 135#
3 Lateral Burpees over BB

5:55

Metcon

EMOM 10:

12 Cals Bike

Rx'd

Metcon

FT:

Bike 40 Cals

40 Devil Press, 15#

Bike 40 Cals

9:14

SL Banded Hip Thrusts 3x15 ea

Str - BS

Ankle/Knee Band Walks

Back Squat 4x4 @ 330# (85% of 1RM)

DB Bench Press 3x15 @ 50#

Metcon

21-18-15-12-9-6-3 FT:

SDLHP, 65#

Push Press, 65#

7:37

B Oly 9.2

In Place SL Chaos March/Hold

Banded Knee Tuck to Elevate w/ eccentric

A.  Push Press 5-4-3-2-1- @ 155# - 165# - 175# - 180# - 190#

B.  Hang Power Snatch 4x1 @ 135# - 145# - 145# - 145#
C.  Power Snatch 5x1 @ 145# - 155# - 145# - 155# - 155#
D.  Power Clean 5x1 @ 180# - 190# - 180# - 180# - 190#

Tib Bar 1x100 @ 10#

Metcon

Reverse Hypers 4x12 @ 180#

Strict Pullups 4x8 @ BW

21-15-9 FT:

Deadlift, 225#

KTE

Row Cals

12:24

Metcon

AMRAP 10:

Thruster, 95#
Lateral Burpee over BB

*One of each, then two of each, etc 

Round of 8 + 4

*R knee still sore/stiff

Yoga + Yoga Core

Metcon

 On the 4:00 for 4 Rounds:

15 GHD Situps

15 Back Extensions

15 Devil Press, 15#
2 DBall Cleans, 100#

Rx'd

Metcon

 Titan Fan Bike Max Cals in 1 minute:
LT = 42

51

Metcon

21-18-15-12-9-6-3 FT:

Front Squat, 95#

KBS, 1.5 pood

Burpees

28:30

*R knee sore/stiff

Metcon

FT:

15 Cals Bike

10 Bench Press, 185#

15 Cals Bike

9 Bench Press, 185#

15, 8 down to 15, 1

30:44

Core Aux

3 Sets:

Elevated Stability Ball Knee Tuck x 12

Hollow Body Hold w/ DB OH Reach  x 12 w/ 10# DB

DB Reach under to Extension x 10 ea w/ 10# DB

Kneeling AB Wheel x 12

3 Sets:

Mini Thigh Banded Reverse Hypers off GHD x 20

Mini Thigh Banded Front Plank w/ SL Leg Raises x 10 ea

Copenhagen Iso Hold x 30 sec ea side

15s @ Corpus Christi (Sat June 5)