Warm Up
40 Jumping Jacks
3 Position Hamstring Stretch
12 Passthrough
10 Squat Jump Knee Tuck
Push Up Pyramid
200m Run
8 Burpees
200m Skip
Met Con
For Time…
Run 400m
100m Suitcase Carry (53/35)
20 Burpee Box Jump Over (24/”20″)
5 Tire Flips
Row 600m
100m Suitcase Carry (72/53)
15 Burpee Box Jump Over (24/20)
5 Tire Flips
Bike 800m
100m Suitcase Carry (85/72)
10 Burpee Box Jump Overs
5 Tire Flips
Jeremey – 18:21 Rx
Warm Up
800M Run/Skip @200m’s
Lateral Jumps (Paralette)
Barbell good morning
10 Mountain Climber
10 S.A. KB Swing
Met Con
25 Min AMRAP Of:
P1 – 100M Tire Drag Sprint
P2 – Tire Flip Jump Through for Reps
P3 – Rest
Teamed up with Andy and Joey, some strong dudes! We managed 110 tire flips over the 25 minutes. I was getting between 4-5 most rounds (5 most).
Extra Work
1 Max Set of Unbroken Push Ups
Hit 36.
Warm Up
2 Rounds Of:
250M Row
15 Band GM
15 Side Step R + L
10 KB Swing
1 Rope Climb
Technique
– Tire Flip
– Rope Climb
Met Con
2 Mins Max Effort at each station:
– Tire Flip Jump Through
– Box Jump Over (24/20″)
– Rope Climb
– 500M Row Sprint
Jeremey – 95 reps
Warm-up
20 Jumping Jacks
800M Run
Shoulder Circuit
5 Burpee
10 Wall Ball
15 KB Swing
Mobility
3 mins – Foam Roll Thoracic/Lumbar
WOD
30 min AMRAP:
100M Run
14 Wall Ball (20/14#)
7 Burpee
7 Tire Flip Jump Through (Orange)
Result: 8+7 Burpees
Managed to get all of the wall balls done unbroken which was the goal. Slowed down a bit on the tire flips. I was 4+burpees balls at 15 minutes in so I guess I didn’t crater a ton.
Warm-up
400m Run
15 Band Goodmornings
15 Band Sidesteps
15 Passthroughs
15 KB Swings
100m Sprint
WOD A
2 Minutes M.E. Tire Flips
Jeremey-24
WOD B
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Box Jumps (on tire)
10 Hammer Strikes
100m Run
Jeremey-10+0
Really had to push that last round to get 10 in.
Accessory
EMOM for 10m
2 Split Snatches @ 95#
Felt much better in the split snatch than the squat snatch.
Jeremey's Crossfit Training 