Weightlifting:

Deadlift 6 x 3@70%

Metcon:

AMRAP 12 MIN:
30 Double Unders
8 Single Arm KB Swings (44/26)
30 DU
10 Single Arm KB Swings
30 DU
12 Single Arm KB Swings
30 DU
14 Single Arm KB Swings
etc…

The reps for the KB swings will continue to go up by 2’s and the DU’s will stay at 30.
For kettlebell swings it is alternating and is not per arm. So 8 swings is 4 and 4.

 

LeanFit

For time:

20 Sit-ups
20 Back squats (75 lb./45 lb.)
400m Run
20 Sit-ups
20 Front squats (75 lb./45 lb.)
400 Run
20 Sit-ups
20 Walking lunges (75 lb./45 lb.)
400m Run
20 Sit-ups
20 Step-ups (75 lb./45 lb.)
400m Run
20 Sit-ups
20 Air squats
400m Run

 

DE:

For time:

20 Sit-ups
20 Back squats (75 lb./45 lb.)
800m Run
20 Sit-ups
20 Front squats (75 lb./45 lb.)
800 Run
20 Sit-ups
20 Walking lunges (75 lb./45 lb.)
800m Run
20 Sit-ups
20 Step-ups (75 lb./45 lb.)
800m Run
20 Sit-ups
20 Air squats
800m Run

Media:
Friday April 27, 2018