Sunday night workout… quick but effective.
3 rounds of
Then for time
Results: Metcon 7:45.
Five rounds for time
Results: 21:21
CF Invictus WOD from October 26. Every 90 seconds for 24 minutes (4 rounds):stl…
Rest 60 seconds then for max calories
Results: For the Row – 30 calories.
| Front SquatsDay | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WG | Strict Press Pullups | Task |
| Wednesday | W | Power Cleans | EMOM |
| Thursday | – | – | – |
| Friday | W | Front Squats | EMOM |
| Saturday | G | Weighted Dips Weighted Pullups | EMOM |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | MG | Ring Dips Wall Balls | Task |
| Wednesday | M | Kettlebell Swings Burpee Box Jumps | Task |
| Thursday | – | – | – |
| Friday | MG | Man Makers Toes to Bar Burpees | Time |
| Saturday | – | – | – |
| Sunday | M | Run | Task |
Every 2 minutes for 14 minutes (7 sets) do Front Squats
Then AMRAP in 20 minutes
Results: 6 reps for the last round of the front squats. For the metco 7 rounds plus 1 rep.