Wednesday, 03 Apr 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • 27-21-15-9
    – Wallballs
    – Russian Kbs 32/24

METCON FIT

METCON

  • Team of 2
  • 20 mins AMRAP:
    – 12 Cal Row or 10 cal bike
    – 6 Burpee Box Jump Over
    – 1 person dobel Kb front rack hold 16/12
    – 1 person finish 1 rd then switch
    – Each drop 3 sync burpees. Partner can switch after rd without penalty

RX

SWOD

  • 1. ) Back Squat 5 x 5 @ 75%+
  • 2.) DB Strict Press 4 Sets @ AHAFA x 8 Per Side

METCON

  • Time Trial:
    – 3 x 400m Run – Rest 5 Mins between each Round
    – Record time of each Round.
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