Friday, 18 Jan 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • 20 mins EMOM:
    – Even: 200 m run
    – Odd: 5 Burpee Box Jump over + 10 Pull Ups

METCON FIT

METCON

  • For Time:
    – 30 Cal Row
    – 30 HSPU
    – 30 High Box Jump 30/24
    – 30 Burpees Pull Up
    – 30 Kbs 32/24
    – 30 Wallballs
    – 400 m Medball run

RX

SWOD

  • 1 Arm Ring Row: 5 x 8 / Arm at Tempo: 3 Second hold at top

METCON

  • 100 Double Unders
  • 4 Rounds:
    – 10 Kbs (32/24)
    – 10 Unbroken Wallballs
    – 10 Pistols
    – 10 Box Jumps
    – 10 Ring Dips
    – 100 Double Unders
    (Timecap 20)

 

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