HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 21 August – 26 August

Monday
Metcon
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Bonus Work
3 Pegboard Ascents

Tuesday
Metcon
17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Bonus Core
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions

Wednesday
Metcon
17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29Kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43Kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 84/61Kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70Kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79Kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 120/83Kg

Bonus Work
30 Minutes AB

Thursday
Metcon
17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 102/70Kg
55 wall-ball shots
55-calorie row
55 handstand push-ups

Bonus Work
EMOM 12
Max Effort Hollow Hold
(Score is shortest hold)

Friday
Metcon
17.5
10 rounds for time of:
9 thrusters, 43/29Kg
35 double-unders

Bonus Work
400m D-Ball Walk

Saturday
Max Out Any Lift You Want
-OR-
Repeal Any 2017 Open workout you missed during the week

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