Saturday
Warm-up
Warm-up
2 SETS (8:00 MAX)
20 Mountain Climbers
5 Air Squats
5 Up Downs
5 Scap Pull Ups
20 Mountain Climbers
5 Air Squats
5 Up Downs
5 Scap Pull Ups
2 SETS
100m Run
5 Barbell Front Squats
5 Barbell Strict Presses
5 Kip Swings
2 SETS
100m Run
5 Barbell Thrusters
5 Bigger Kip Swings
Strength
Weighted Pull-ups (8-6-4-2*)
Workout
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
75 Pull-ups
400m Team Run
42 Thrusters (95/65)|(65/45)
800m Team Run
42 Thrusters
400m Team Run
75 Pull-ups
*P1 Works while P2 Rests. Split work as needed, perform Runs together.
(Score is Time)
KG BB: (42.5/30)|(30/20)
(Score is Weight)