210114
Warm-up
Warm-up
2 rounds, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style, see video below)
30-45 sec plank hold
10 glute bridges, empty barbell
5 broad jumps
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style, see video below)
30-45 sec plank hold
10 glute bridges, empty barbell
5 broad jumps
Metcon Rx
Metcon (Time)
For time:
Run, 800 m
21 Back Squats, 135/95 lbs
Run, 600 m
15 Back Squats, 135/95 lbs
Run, 400 m
9 Back Squats, 135/95 lbs
Run, 800 m
21 Back Squats, 135/95 lbs
Run, 600 m
15 Back Squats, 135/95 lbs
Run, 400 m
9 Back Squats, 135/95 lbs
Metcon Scaled
Metcon
FT: Jogs and Back Squats
For time:
Jog, 4 mins
21 Back Squats, 95/65 lbs
Jog, 3 mins
15 Back Squats, 95/65 lbs
Jog, 2 mins
9 Back Squats, 95/65 lbs
For time:
Jog, 4 mins
21 Back Squats, 95/65 lbs
Jog, 3 mins
15 Back Squats, 95/65 lbs
Jog, 2 mins
9 Back Squats, 95/65 lbs
Jog/Walk/Bike/Row
14:30 or less.
More Likely time:
21:00 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.