1.  Metcon  With a running clock 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds. 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds. 3x max reps of Squats in 40 seconds, rest :20 between rounds. 3x max calories on Rower in 40 seconds, rest :20 […]

1. Thruster Technique EMOMx5:  5 UB Thrusters Hvy 2. Metcon Wyoming Affiliate Cup WO#2 30 WB 20 T2B 10 Burpees (16cal row) 10 min AMRAP If you are interested in competing in the Wyoming Cup please use a judge for the METCON to ensure your technique is competition standard.

Active recovery day: Run, ski, swim, yoga, mobility, striking: Get out and do something at a very low intensity. Let your mind recuperate as well as your body.

2014 OPEN ATHLETES 1. Metcon 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20  ( jump completely over the box) 1 min TTB 1 min Deads, 225/155 1 min Rest  2. Skills EMOM x 12: Odd:  5 OHS below 50% of 1RM Even:  50 Double unders

1.  Back Squats Back Squat, 4×9 across 2. METCON 3 RFT: 75 Double Unders 50 Air Squats 25 Burpees  ( 400 m if weather and attitude cooperate) 20 minutes cap 3.  Skills 10×1 Jerk Grip OHS w/5 second Pause at the bottom.