Wednesday, 23 Jan 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • 3 mins AMRAP:
  • 9-6-3
    – Ground to OH
    – Strict Pull Ups
    1 min rest
  • 3 mins AMRAP:
  • 9-6-3
    – OHS
    – Strict ring dips
    1 min rest
  • 3 min AMRAP:
  • 9-6-3
    – Hang Squat Snatches
    – Strict HSPU

METCON FIT

METCON

  • Team of 2:
  • Person 1:
  • 2 rounds:
    – 75 Double Unders
    – 50 Alt Db Snatches
    – 25 Db Goblet Squats
  • Person 2:
  • 2 rounds:
    – 25 Box Jumps 24/20
    – 50 Kbs 32/24
    – 75 Double Unders
    – Then Switch

RX

SWOD

  • A) Deadlift 5 x 3+ @ 75%
  • B)Deficit HSPU (Or Scaled accordingly) 3 x 8

METCON

  • In 30 Seconds Establish Max Rep Unbroken Pistols
    – Rest 2 Minutes
  • Then: EMOM 10 reach same amount of reps established

 

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