Sunday: 061718 (1-7)


Warm-up:

MetCon:
AMRAP 20:

Gymnastic: 10 Step-up
Weightlifting: 6 Deadlift (70% of 1RM)
Monostructural: 400m Run

Post total number of rounds to comments:

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Saturday: 061618 (1-6)


Warm-up:

MetCon:
4 RFT:

Weightlifting: 5 Bench Press (75% of 1RM)
Monostructural: 800m Run

Post total number of rounds to comments:

Saturday: 060918 (1-7)


Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
5 RFT:

Gymnastic: 10 Ring Row
Weightlifting: 5 Bench Press (225/135#)
Monostructural: 400m Run

Post total number of rounds to comments:

Cooldown:
1-Mile Easy Run

Sunday: 060318 (1-1)


Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
5 RFT:

Monostructural: 800m Run
Gymnastic: 15 Hover
Gymnastic: 15 V-Up
Gymnastic: 15 Bicycle
Weightlifting: 15 Kettlebell Swing (35/53 Pood)

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Cooldown:
1-Mile Easy Run

Sunday: 110517 (1-3)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Monostructural: 400m Run
Gymnastic: 10 Knees-to-Elbow
Weightlifting: 3 Bench Press (225/135#)

Post total number of rounds to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run