METCON: "Team Angie" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats *One partner working while the other partner holds a Kettlebell (M-70#/F-55#) in each hand (Farmer's Carry). Work can only be done if the Kettlebell is being held. **No partitioning.
(M-95#/F-65#) 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift High Pulls *Set up one bar and hammer through this one just like the "12 Days of Christmas" song. Start with 1 Deadlift then 2 Hang Power Cleans, 1 Deadlift then 3 Front Squats, 2 Hang Power Cleans, 1 Deadlift...etc.
No shirt, no shoes, kickass beard, cut-off camo shorts, stitches. I'm not sure which dude would strike more fear into the hearts of children if they caught him coming down their chimney hole.
METCON: 2 Minutes to complete: 20 Air Squats 200m Sprint MAX Reps of GHD Sit Up/Hip Extensions x6 *1 Minute REST between each round. **Alternate between GHD Sit Ups and Hip Extensions each round. ***Score total number of GHD Sit Ups and Hip Extensions completed.
Due to a lack of pictures we're going to play a little game called "Cool vs Not Cool. Ok, I'll go first...this video is pretty played out and more than a handfull of people have gone sub-2 on "Fran", but not many would put up an arguement against this being "cool".
This is not (explicative) "cool". Chalk is awesome, but it stays in the bucket and if you decide to sneak a piece out...at least clean up your mess and put the chalk back when you're done so CFS doesn't start looking like a crackhouse coffee table.