210322
Warm-up
Warm-up
3 rounds, not for time of:
100 m run
8 air squats (squat therapy style)
8 stiff-legged deadlifts, empty barbell
8 glute bridges (no weight or empty/light barbell)
6 good mornings
4 broad jumps
30-45 secs of foam rolling your back
100 m run
8 air squats (squat therapy style)
8 stiff-legged deadlifts, empty barbell
8 glute bridges (no weight or empty/light barbell)
6 good mornings
4 broad jumps
30-45 secs of foam rolling your back
Metcon Rx
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
Metcon Scaled
Metcon
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 185/135 lbs
13 Push-ups
9 Box Jumps, 20/12 in
5 Deadlifts, 185/135 lbs
13 Push-ups
9 Box Jumps, 20/12 in
Push-ups or Knee Push-ups
Box Jumps or Box Step-ups
Box Jumps or Box Step-ups
No Equipment Workout
Men, 18.5 rounds (data from btwb).
Women, 17.1 rounds (data from btwb).
More Likely rounds:
Men, 14.1 rounds (data from btwb).
Women, 13.1 rounds (data from btwb).
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.