Friday, 11 Jan 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • Buy In: 1000 m row
  • 21-15-9
    – Thrusters
    – Pull Ups

METCON FIT

METCON

  • E2MOM for 2 rounds
    – 1st: 300 m run
    – 2nd: 40 Wallballs
    – 3rd: 30 Box Jump Over
    – 4th: 30 Kbs 32kg/24
    Rest 1 min after each round but 4 burpees at the beginning of rest time

RX

SWOD

  • 1 Arm Ring Row: 5 x 7 / Arm at Tempo: 3 Second hold at top

METCON

  • 3 Rounds:
    – 400m Row
    – 20 Unbroken Wallballs
    – 20 Kbs (32/24)
    (Timecap:15)

 

 

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