201102
Warm-up
Warm-up
3 rounds not for time of:
200m run or 1 minute of jump rope
10 steps of walking lunges
10 good mornings, pvc
5 shoulder pass throughs, pvc pipe
7 power clean + push press, empty barbell
5 pull-ups or ring rows
5 knees-to-elbows or sit-ups
200m run or 1 minute of jump rope
10 steps of walking lunges
10 good mornings, pvc
5 shoulder pass throughs, pvc pipe
7 power clean + push press, empty barbell
5 pull-ups or ring rows
5 knees-to-elbows or sit-ups
Metcon Rx/Scaled
Push Press (2-2-2-2-2-2)
No Equipment Workout
Metcon
Every 2 minutes for 12 minutes:
6 handstand push-ups
6 handstand push-ups
After Party
Metcon (Time)
12-9-6
dumbbell snatch (50/35)
box jumps (30/24)
dumbbell snatch (50/35)
box jumps (30/24)
Cool Down
Warm-up
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 mins.
Rest as needed between sets.
Super Fitness Robot load:
85% or more of 1RM.
More Likely load:
55% or more of 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.