Wednesday, 29 Mei 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • 00:00 – 10:00
    – 800 m run
    – 50 Wallball
  • 10:01 – 15:00
    – 30 HSPU
    – 30 Pull Ups
  • 15:01 – 20:00
    – 30 Ground to OH
    – 100 Double Unders

METCON FIT

METCON

  • Team of 2:
  • 20 mins AMRAP:
    – 7 Ground to Overhead 20/15
    – 7 Burpees Over plate
    Partner Handstand hold or plank
    Burpees over plate, plate can be at any position but when jumping over, must not touch any part of the plate. 5 sync burpees if plate is touched during the movement

RX

SWOD

  • Alt A1 & A2 for 4 Rounds:
    – A1 – 5 Strict HSPU
    [Rest 30 secs] – A2 – Single Arm Dumbel Row 6 / Side @ AHAFA

METCON

  • 50-40-30-20-20
    – Double Unders
    – Sit Ups
    – [Timecap 10mins]

 

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