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SS : February 17th 2019

Metcon
SS.19.02.17
In partners
45s each movement
20s Transition to next station.

Calorie row : 90 degree squat hold
MB slams : Wall sit
Devils press : Hollow hold
Tricep dips : Elevated plank hold
Burpee box jumps : Top Ring row Hold

1 minute rest after all!

SS : February 16th 2019

Metcon
SS.19.02.16
x10 rounds:

30s KB swings 16/12
30s Burpees
30s Walking lunges
30s Goblet squats 16/12
30s Rest

SS : February 14th 2019

Metcon
SS.19.02.13
5 x 4 minute rounds
15 Goblet Squats
12/9 Cal row
15 Box jump to step down
1 Lap run

Rest in remaining time

SS : February 13th 2019

Metcon
SS.19.02.13
5 x 4 minute rounds
15 Goblet Squats
12/9 Cal row
15 Box jump to step down
1 Lap run

Rest in remaining time

SS : February 10th 2019

Metcon
SS.19.02.10
3 rounds:
90s ON 30s REST

Calorie AB
MB slams
Shuttle run with down up
Plate GTOH 15/10

Aim to keep moving throughout the 90 seconds

SS : February 9th 2019

Metcon
SS.19.02.09
100 Walking Lunges
90 KB swings 20/12
80 Renegade row 15/10
70 Double/Single unders
60 Double DB squats 20/10
50 V-sits
4 Lap run
30 Box steps ups
20 Toes to bar
10 DB burpees 20/10

SS : February 7th 2019

Metcon
SS.19.02.06
In Partners:

42 – 36 – 30 – 24 – 18 – 12 – 6
DB Thrusters 22.5/15
Burpee over partner

Break reps up evenly

SS : February 6th 2019

Metcon
SS.19.02.06
In Partners:

42 – 36 – 30 – 24 – 18 – 12 – 6
DB Thrusters 22.5/15
Burpee over partner

Break reps up evenly

SS : February 3rd 2019

Metcon
SS.19.02.03
6 rounds:
45s ON 15s OFF
KB farmers walks 24/16
Box tricep dips
Jumping lunges
Single skips
Airbike

SS : February 2nd 2019

Metcon
SS.19.02.01
5 x 4 minute rounds:
1 Lap run
40 Mountain climbers
20 Squat jumps
15 Burpees

ME:
1. DB snatch
2. DB renegrade row
3. DB Burpee deadlift
4. V-sit ups
5. Double DB squats

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