Metro Fitness Blog

THURSDAY, 4/13/2017

April 12, 2017 | Uncategorized 0 Comments

Core Warm-Up

10min AMRAP

2,2,4,4,6,6,etc…

T2B

Plank Walk Ups

 

MOBILITY

 

WOD

5min AMRAP

10 Floor Press

20 D/Us

-rest 1min-

5min AMRAP

5 Pull-Ups

10 SlamBalls

Posted By Neil Lester

WEDNESDAY, 4/12/2017

DEATH BY FRAN Min 1 – 1 Thruster and 1 Pull-Up Min 2 – 2 Thrusters and 2 Pull-Ups Min 3 – ETC……     WOD For Time 27-21-15-9 Cal Row Burpees  

TUESDAY, 4/11/2017

STRENGTH 16-18min Hang Squat Cleans 67-x3 76-x3 82-x3 88-x2 91-x1 94-x1   WOD 20min EMOM 2 Rope Climbs 30 Back Squats (135/95) 15 HSPU 30 KB Lunges (24/16)

MONDAY, 4/10/2017

STRENGTH 15 min EMOM 3 Stations (depending on group size) 2 Sled Pushes Plank (40 on 20 off) RDLs x8 (135/95)   WOD 4 Rounds 40 Double Unders 4 Snatches (155/85) 400m Run 4 OHS (155/85)

FRIDAY, 4/7/2017

STRENGTH 18min Muscle snatches 3×5 Front squat 5-4-3-3-3   WOD 14min AMRAP 50 MedBall Cleans (20/14) 25 T2B 50 MedBall Cleans 25 DB Snatches (55/35) 50 MedBall Cleans 25 C2B

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