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SS: Wednesday 13th June 2018

Metcon
SS.18.06.13
5 rounds:

30/20 cal row
20 burpee over rower
20 wallballs
rest 90s

SS: Sunday 10th June 2018

Metcon
SS.18.06.10
3 rounds
30/20 cal row
30 walking lunges
30 KBs 20/12
30 Burpees

SS: Saturday 9th June 2018

Metcon
SS.18.06.09
30 minute AMRAP in partners
Complete each round AS FAST AS POSSIBLE
Then change partners

6 length sprint
8/6 Cal AB (Schwinn 14/12)
10 DB snatch 22.5/15
12 KB goblet squats 24/16

SS: Thursday 7th June 2018

Metcon
SS.18.06.06
For time:
50 Wallballs 20/14
15 Burpee box jump overs 24/20
40 Wallballs
15 Burpee box jump overs
30 Wallballs
15 Burpee box jump overs
20 Wallballs
15 Burpee box jump overs
10 Wallballs
15 Burpee box jump overs

SS: Wednesday 6th June 2018

Metcon
SS.18.06.06
For time:
50 Wallballs 20/14
15 Burpee box jump overs 24/20
40 Wallballs
15 Burpee box jump overs
30 Wallballs
15 Burpee box jump overs
20 Wallballs
15 Burpee box jump overs
10 Wallballs
15 Burpee box jump overs

SS: Sunday 3rd June 2018

Metcon
SS.18.06.03
21-15-9
DB Push press 22.5/15
DB Front Squats
rest 90s

40 – 30 – 20 – 10
Air squats
Box dips
Ring rows
rest 90s

1000m row
60 burpees

SS: Saturday 2nd June 2018

Metcon
SS.18.06.02
IN PARTNERS:
5 rounds. 45s each person. keep changing until finished
30 cal row
30 cal bike
30 wallballs

SS: Thursday 31st may 2018

Metcon
SS.18.05.30
40 KB SDHP
30 Double KB thrusters
20 burpee box jumps
100 Sit ups
20 burpee box jumps
30 Double KB thrusters
40 KB SDHP

SS: Wednesday 30th May 2018

Metcon
SS.18.05.30
3-6-9-12-15-18-21-24
Box jump overs 24/20
DB STOH 22.5/15
Row/Bike calories

SS: Sunday 27th May 2018

Metcon
SS.18.05.27
For time:
1 length Farmers walk 32/24
25 TTB
25 Goblet squats
2 lengths farmers walk
20 TTB
20 Goblet squats
3 length farmers walk
15 TTB
15 Goblet squats
4 lengths Farmers walks
10 TTB
10 Goblet squats
5 length Farmers walk
5 TTB
5 Goblet squats
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