Wednesday, 09 Jan 2018

 In Work Out Of The Day

EARLY RISER

METCON

  • 18 mins AMRAP:
    – 15 double Kb Snatches 16/12
    – 20 OH Double Kb Lunges

METCON FIT

METCON

  • Team of 2:
  • For time:
    – 1200 m relay run
    – 100 Double Db/Kb Deadlifts
    – 100 Double DB/KB Front Sq
    – 100 Double Db/Kb Shoulders to OH
    – 600 n run Together

RX

SWOD

  • A) Deadlift 5 x 5+ @ 65%
  • B) Deficit HSPU (Or Scaled accordingly) 3 x 6

METCON

  • In 30 Seconds Establish Max Rep Unbroken Pull Ups

Rest 2 Minutes

  • Then: EMOM 10 reach same amount of reps established.
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