Monday, 14 Jan 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • Pull Conditioning
  • 3 Rounds:
    – 10 Double Db/KB Power Clean
    – 10 Burpees to Bar
  • 2 Rounds
    – 15 C2B Pull Ups
    – 15 Db Snatches 22.5/15
  • 1 Round
    – 30 Pull Ups
    – 100 Double Unders

METCON FIT

METCON

  • 5 RFT:
    – 10 Alt Db Snatches 22.5/15
    – 10 Burpees
    TC: 10 mins

RX

SWOD

  • Alt. A1 & A2 for 4 Rounds:
    – A1) 13 Strict Pull Ups
    – A2) 8 Heavy Thrusters @ AHAFA (Moving up weight each round)

METCON

  • 3 Rounds:
    – 7 Clean and Jerks (70/50)
    – 15 Toes to Bar (Timecap 12)

 

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