7 Feb 19

Metcon (AMRAP – Reps)
Teams of 2
One ABs while the other performs Max Situps each round. Your score is total situps accumulated between both partners.

AB 5/4 Cals
Partner does max situps
Switch and partner 2 AB 5/4 Cals
AB 10/7 Cals
Partner does max situps
Switch – same as above
AB 15/12 Cals
Max situps – same as above
AB 20/15 Cals
Max Situps – same as above
AB 25/18 Cals
Max Situps – same as above

Metcon (AMRAP – Reps)
Wod 1
3 rounds
:45seconds each no rest

Slam ball or Plate GTO
Ring Rows
KB Russian Swings
Hanging Knee Raise or T2B

Perform 1 x 400m run after all 3 rounds are complete (500M Row, 20/15 Cals AB)

Metcon (AMRAP – Reps)
Wod 2
3 rounds
:30 seconds each no rest

KB Goblet Squat
KB Reverse Lunge
Wall Balls
Wall Ball weighted Sit Ups

Perform 1 x 400m run after all 3 rounds are complete (500M Row, 20/15 Cals AB)

Push Up Series (1 Round)
The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs…

2RNFT
5/3 Regular (Tri-cep) PU
5/3 Wide PU
5/3 Regular PU
5/3 One Hand in Front, One in Back
5/3 Regular PU
5/3 Other Hand in Front, Other in Back
5/3 Regular PU
5/3 Diamond PU
5/3 Regular PU
5/3 Hands out in Front (start on elbows)
5/3 Regular PU

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