Announcements
Punga Celebration
Friday 24 June
We will be having one class at 10am to 11am. After this class we will put on a pancake breakfast to come together, reflect on the year thats been and set some new goals for the the year ahead.
More info will be posted in our Team page
Nefarious Fitness and Performance – NF METCON
Warm-up
Warm-up (No Measure)
1 ROUND
300m Run
10 Plank to Pikes
8 BW Good Mornings
6 Ring Rows
Into…
1 ROUND
200m Run
20 Alt. Shoulder Taps
8 KB Deadlifts
6 Jumping Pull-Ups
Into…
1 Round
100m Run
20 Alt. KB Plank Taps
8 Russian KB Swings
6 Scap Pull-Ups
Skill
Metcon (No Measure)
3 SETS
1 Kip Swing
+
1 Kipping Pull-Up w/:01 Pause at Top
+
1 Kip Swing
-Rest as Needed b/t Sets-
Into…
2 SETS
5 Unbroken Kipping Pull-Ups or Feet Elevated Ring Rows
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 Max Russian KB Swings (70/53)|(53/35)
MIN 3 – 15 Pull-Ups
MIN 4 – :45 Max Alt. Plank KB Horn Taps
(No Measure)
KG KB: (32/24)|(24/16)