200811
Warm-up
Warm-up
3 rounds, not for time of:
25 jumping jacks
10 pvc pass throughs
5-10 push-ups
10-20 sec handstand hold against wall
6 shoulder taps (3 per side)
25 jumping jacks
10 pvc pass throughs
5-10 push-ups
10-20 sec handstand hold against wall
6 shoulder taps (3 per side)
Metcon Rx
Metcon (Time)
For time:
75 Double Unders
Handstand Walk, 50 m
75 Double Unders
50 Strict Ring Dips
75 Double Unders
75 Double Unders
Handstand Walk, 50 m
75 Double Unders
50 Strict Ring Dips
75 Double Unders
Metcon Scaled
Metcon (Time)
For time:
75 Single Unders
50 Shoulder Taps
75 Single Unders
50 Bar Dips
75 Single Unders
75 Single Unders
50 Shoulder Taps
75 Single Unders
50 Bar Dips
75 Single Unders
For time (or not).
Single Unders or Double Under Attempts, 1:30
Bar Dips, Box Dips, Bench Dips, Push-ups, or Knee Push-ups
No Equipment Workout
Metcon (Time)
For time:
50 Jumping Jacks
Handstand Walk, 50 m
50 Jumping Jacks
50 Hand Release Push-ups
50 Jumping Jacks
50 Jumping Jacks
Handstand Walk, 50 m
50 Jumping Jacks
50 Hand Release Push-ups
50 Jumping Jacks
For time (or not).
Cool Down
Warm-up
Walk 400m, then stretch.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Lacrosse Ball Trap Stretch
1-2 mins per side.
Super Fitness Robot time:
8:00 or less.
More Likely time:
12:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.