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SS : April 21st 2019

Metcon
SS.19.04.21
“25 minute AMRAP
80 skips
20 MB squats 20kg/10kg
10 DB Power cleans 15/10
5 Ball over shoulder 30/20 “

SS : April 20th 2019

Metcon
SS.19.04.20
4 rounds for time:
15/10 cal bike
40 Box step ups
30 KB deadlifts 24/16
20 Ring rows
1 lap run

Aim for a consistent time with each round
Finish within 30 minutes!

SS : April 19th 2019

Metcon
SS.19.04.19
3 ROUNDS

AIM FOR MAXIMUM REPS IN 2 MINUTES!

2 minutes on:30s rest inbetween rounds

Burpee wallballs
Ball over shoulder 30/20
KB Farmers walks 24/20
Sit ups

Additional 30s rest

SS : April 17th 2019

Metcon
SS.19.04.17
“4 rounds for time

22 cal row
11 Burpee box jumps
22 Wallballs
11 Burpee box jumps
22 Renegade rows
11 Burpee box jumps “

SS : April 14th 2019

Metcon
SS.19.04.14
“40s:20s each station x 5 rounds

Jumping Lunges
Ski erg
Battle rope
MB slams 20kg/2lbs
KB farmers walks 32/24/20

Additional 40s rest. “

SS : April 11th 2019

Core WOD (optional)
SS.19.04.10
“3 rounds for time!

20 Box jumps
10 DB clean to press 20/10
20 Burpees
10 DB clean to press
20 Squat jumps
10 DB clean to press “

SS : April 10th 2019

Metcon
SS.19.04.10
“3 rounds for time!

20 Box jumps
10 DB clean to press 20/10
20 Burpees
10 DB clean to press
20 Squat jumps
10 DB clean to press “

SS : April 7th 2019

Metcon
SS.19.04.07
“EMOM 25 MINUTES:
1. 50 SKIPS/DU’S + 20 AIR SQUATS
2. 5 RING ROWS, 10 TRICEP DIPS, 10 BOX JUMPS
3. 50 SKIPS/DU’S + 20 AIR SQUATS
4. 1 LAP RUN
5. 5 RING ROWS, 10 TRICEP DIPS, 10 BOX JUMPS

SS : April 6th 2019

Metcon
SS.19.04.06
“40s ON 20s OFF
DO NOT REST IN THE 40 seconds!

BATTLE ROPE
HOLLOW HOLD
SHUTTLE RUN EACH SIDE
PLANK HOLD (10/5KG PLATE ON YOUR BACK)
DB THRUSTERS 15/10
SIT UPS ”

*An additional 40s rest after 1 round!

SS : April 4th 2019

Metcon
SS.19.04.03
“8 ROUNDS FOR TIME:
10 CAL ROW/BIKE
20 AIR SQUATS
15 TRICEP DIPS
10 BURPEES
1 LAP RUN

*Aim for 3 minutes per round!

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