5 Sept 18

Metcon (AMRAP – Reps)
Warm Up
3 rounds
10-20 Vups
10-20 Leg Raises
10-20 Russian Twist
Rest 1 minute between rounds
Metcon (Weight)
Every 2:00 for 10 Minutes
2 Flat footed Snatch Pulls + 1 Power Snatch
–add weight each set — to a heavy but not maximum
Metcon (Time)
“Himalaya”
With a Running Clock…
3 RFT:
10 Power Snatch, (75/55)
10 Burpee over bar
rest exactly 5 Minutes
2 RFT
15 Power Snatch, (95/65)
15 Burpee over bar
rest exactly 5 minutes
1 RFT
30 Power Snatch, (115,80)
30 Burpee Over Bar

Level 2
(55,35) (75,55) (95,65)
Level 1
(45,25) (65,35) (75,45)

Extra Credit
Metcon (Time)
Choose ONE of the following sports:
(M-Tu-W)
4-6 Rounds
Run 400m
Row 500m
AB max Effort :90 Secs

Rest :90 Seconds Exactly

Log Cals in notes if AB

Metcon (Time)
MOBILITY:
30 Minutes of Mobilitywod.com or Romwod.com

Leave a Reply

Your email address will not be published. Required fields are marked *