1:00 Airdyne
1:00 Bridge Plank Hold
0:30 Fire Hydrant (L)
0:30 First Hydrant (R)
0:30 Donkey Kick (L)
0:30 Donkey Kick (R)
0:30 Squat Hold @ parallel
0:30 Air Squats


Then Squat! 
7/8/2019 - Strength

Score Type:: Not Scored

Hatch - 30:00 mins - get moving! 
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Monday Metcon

Score Type:: Total Time

21-15-9    
Wall Balls 20/14#
Box Jump 24/20" - No falling

rest until 7:00 then:

21-15-9

Ball slams 50/30#
Slam Ball Squat 50/30#

Scale weight to be unbroken in squats. Pace through the slams.

If wall balls and Box jumps are in your wheelhouse, consider trying the ball slam workout first.Push the wall balls for unbroken. If those unbroken sets stole your wind, step down from the box jumps to keep a steady pace throughout. Do not fall.

Touch and go BJ if you have the skill and endurance.
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1.5-Mile Run

Score Type:: Total Time

1.5 Mile Run
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Comments

Jeff Goldner

Jeff Goldner 1 week, 4 days ago / Reply

1.5-Mile Run: 12:09

Skylar Adams

Skylar Adams 1 week, 4 days ago / Reply

Monday Metcon: 13:33

Jean McGee

Jean McGee 1 week, 4 days ago / Reply

1.5-Mile Run: 12:28

James Lee

James Lee 1 week, 4 days ago / Reply

1.5-Mile Run: 8:23
Notes: two 800 m run. with 2 mins rest between. 4 :36, 3 :47

Alexander Duarte

Alexander Duarte 1 week, 4 days ago / Reply

Monday Metcon: 11:27

Teadie Marie Fajardo-Becker 1 week, 4 days ago / Reply

1.5-Mile Run: 12:03
Notes: 1.5 2 minute splits

Sean Moran

Sean Moran 1 week, 4 days ago / Reply

1.5-Mile Run: 11:00

Elle Hershey

Elle Hershey 1 week, 4 days ago / Reply

1.5-Mile Run: 12:13
Notes: 1.25

craig wurzel 1 week, 4 days ago / Reply

Monday Metcon: 13:13

Tara Corso

Tara Corso 1 week, 4 days ago / Reply

Monday Metcon: 10:51

Brian Cronin

Brian Cronin 1 week, 4 days ago / Reply

Monday Metcon: 12:11

James Lee

James Lee 1 week, 4 days ago / Reply

7/8/2019 - Strength:
Notes: week2 day 2

Elle Hershey

Elle Hershey 1 week, 4 days ago / Reply

Monday Metcon: 11:20
Notes: 20lb wall ball

James Lee

James Lee 1 week, 4 days ago / Reply

Monday Metcon: 12:38
Notes: 40# slam ball 24in box

Dong Nguyen-Fuoco

Dong Nguyen-Fuoco 1 week, 4 days ago / Reply

Monday Metcon: 11:58
Notes: Ball slams first (4:00)

Dong Nguyen-Fuoco

Dong Nguyen-Fuoco 1 week, 4 days ago / Reply

7/8/2019 - Strength:
Notes: 175/145

Daniel Ford 1 week, 4 days ago / Reply

Monday Metcon: 11:30
Notes: slam balls for wbs

Ken Brown 1 week, 4 days ago / Reply

Monday Metcon: 5:00

Omar Syed

Omar Syed 1 week, 4 days ago / Reply

Monday Metcon: 11:50
Notes: 40 wall balls Step up

Omar Syed

Omar Syed 1 week, 4 days ago / Reply

7/8/2019 - Strength:
Notes: Week 3 set 1

Seth Shifrin

Seth Shifrin 1 week, 4 days ago / Reply

Monday Metcon: 12:40
Notes: 3:39 for slam 5:40 WB

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