Monday, 28 Jan 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • 3 RFT:
    – 40 Abmat Situps
    – 20 Db Snatches
    – 20 Db Step Ups

METCON FIT

METCON

  • 12 mins AMRAP:
    – Complex (3 Double Kb Hang Clean then 3 Double Kb STO)
    – 6 CTB Pull Ups
    – 9 TTB

RX

SWOD

  • Alt. A1 & A2 for 4 Rounds:
    – A1) 14 Strict Pull Ups
    – A2) 19 Heavy Thrusters @ AHAFA (Moving up weight each round)

METCON

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

 

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