SUNDAY

Don’t forget to register for SHRED on your TRIIB app if you’re interested in our 7am or 8am Sunday SHRED class. Or, if you just feel like hitting a Metcon, we’ll see you at 9 or 10. We worked hard this week so if you’re feeling a day off, definitely take one!

Otherwise, let’s run and lift and swing and throw!

METCON

“Double the Run”

OPEN/PERFORMANCE

200 Meter Run

10 Deadlift (225/155)

200 Meter Run

20 Wall Balls (20/14)

200 Meter Run

30 Kettlebell Swings (53/35)

400 Meter Run

10 Deadlifts (225/155)

400 Meter Run

20 Wall Balls (20/14)

400 Meter Run

30 Kettlebell Swings (53/35)

FITNESS

200 Meter Run

10 Deadlifts (155/105)

200 Meter Run

20 Wall Balls (14/10)

200 Meter Run

30 Kettlebell Swings (44/26)

400 Meter Run

10 Deadlifts (155/105)

400 Meter Run

20 Wall Balls (14/10)

400 Meter Run

30 Kettlebell Swings (44/26)

SHRED

So last week we retested our chest and tri chipper so this week we’ll redo the back/bicep chipper.

Here it is!

PART A

10/8 Calorie Row

40 Ring Rows

40 Close Grip Empty Barbell Curls

20/16 Calorie Row

30 DB Row 50/35

30 Alt DB Hammer Curls 25/15

30/24 Calorie Row

20 Bent Over Barbell Row 95/65

20 DB Concentration Curls each arm

40/32 Calorie Row

10 Wide Grip Strict Chin-ups

10 Bicep Chin-ups

50/40 Calorie Row

** There will be 2 score. One for the entire wod. And one just for the final row.

PART B

150 Abmat Sit-ups