Wednesday, 22 May 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • 7 mins AMRAP:
    – 7 Hang Snatches/KBS
    – 7 OHS
    – 7 burpee Over Bar
  • For Time:
    – 77 Wallballs

METCON FIT

METCON

  • 4 Rounds
    – 20 Sync Kbs 24/16
    – 20 Sync Goblet Sq
    – 20 Burpees Over Kbs
    – 200 m Farmers Walk
    Each team has 2 Kbs. One athlete at a time on Burpees over Kb
    Farmers walk can alternate at all time but must not drop the two kbs. 20 air squats on the spot if dropped

RX

SWOD

  • Alt A1 & A2 for 4 Rounds:
    – A1 – 7 Strict Toes to Bar
    [Rest 30 secs] – A2 – 10 V-Ups
    [Rest 2mins]

METCON

  • B1 – 40 sec on / 20 sec off for 4 mins on Rower
    – Record score of each round
  • B2 – 40 sec on / 20 sec off for 4 mins Burpee over rower
    – Record score of each round

 

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