Friday, 25 Jan 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • 4 RFT:
    – 25 Unbroken Wallballs
    – 50 Double Unders

METCON FIT

METCON

  • 5 RFT
    – 400 m run
    – 20 Kb OHWL 24/16

RX

SWOD

  • 1 Arm Ring Row: 5 x 9 / Arm at Tempo: 3 Second hold at top

METCON

  • EMOM 21: Min 1 ~ 3:
    – 5 Bear Complex (40/30)
    – Min 4~6:7 Power Snatch (40/30)
    – Min 7~9: 7 Burpee Box Jumps
    – Min 10~12 10 Burpees
    – Min 13~15: 5 Bear Complex
    – Min 16~18 7 Power Snatch
    – Min 19~21: 7 Burpee Box Jumps
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