200814
Warm-up
Warm-up
2 rounds, not for time of:
30-45 secs of jumping rope
15 kettlebell swings (light, you choose load)
10 hollow rocks or sit-ups
10 steps walking lunge
10 jumping air squats
30-45 secs of jumping rope
15 kettlebell swings (light, you choose load)
10 hollow rocks or sit-ups
10 steps walking lunge
10 jumping air squats
Metcon Rx
Metcon (Time)
50-35-20 reps, for time of:
Double Under
Hang Power Clean, 95/65 lbs
AbMat Sit-up
Double Under
Hang Power Clean, 95/65 lbs
AbMat Sit-up
Metcon Scaled
Metcon (Time)
3 rounds for time of:
35 Single Unders
25 Hang Power Cleans, 65/45 lbs
25 AbMat Sit-ups
35 Single Unders
25 Hang Power Cleans, 65/45 lbs
25 AbMat Sit-ups
Single Unders or Double Under Attempts, 1 min
No Equipment Workout
Metcon (Time)
50-35-20 reps, for time of:
Jumping Jack
Glute Bridge
Sit-up
Jumping Jack
Glute Bridge
Sit-up
Cool Down
Warm-up
400m walk, then stretch.
Lacrosse Ball Trap Stretch
1-2 mins per side.
Cobra Stretch (abs)
1-2 mins.
11:15 or less (individual).
More Likely time:
16:00 (individual).
a(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.