Wednesday, 08 May 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • 3 RFT
    – 10 Hang Clean n Jerk
    – 15 TTB
    – 200 m run

METCON FIT

METCON

  • Team of 2
  • 4 RFT:
    – 20 Hang Sq Clean 16/12
    – 20 Shoulder to OH
    – 100 Double Unders
    – use 2 kbs of 16/12

RX

SWOD

  • Alt A1 & A2 for 4 Rounds:
    – A1 – 5 Strict Toes to Bar [Rest 30 secs] – A2 – 30 sec handstand hold. [Rest 2mins]

METCON

B1 – 40 sec on / 20 sec off for 4 mins on Air Bike. Record score of each round. B2 – 40 sec on / 20 sec off for 4 mins Burpees. Record score of each round.

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