18 Feb, 2020
2.18.20
Metcon
Complete 2 sets of:
300/200m Row
10 Shoulder Activations
8 Inchworms to Superman Plank
20 sec Top of Ring/Bar Hold
20 sec Hollow Hold
300/200m Row
10 Shoulder Activations
8 Inchworms to Superman Plank
20 sec Top of Ring/Bar Hold
20 sec Hollow Hold
Metcon
5-7 mins of specific Ring MU work:
Opt #1: Ring Swings + Hips to Ring + Transition
Opt #2: Kipping Ring Rows + Feet on Bench to Ring MUs on low rings (high bench = tough, low bench = easier)
Metcon (Time)
AQAP complete:
Spicy (Rx+)
5 Strict Ring MUs + 15 Ring MUs + 15 Burpee Ring MUs
Regular (Rx)
30 Ring MUs / Bar MUs
Scaled
30 Burpee Kipping C2B Pull Ups / Burpee Pull Ups / Burpee T2B
Time Cap: 8 mins
Metcon (6 Rounds for reps)
Complete 6 sets of:
AMRAP x 2 mins:
12/10 Cal Row
7/5 Cal Assault Bike
In remaining time Max Box Jump Overs (24/20)
Rest 2 mins between sets
Keep track and record total Box Jump Overs.
If there are not enough Assault Bikes then complete 21/15 Cal Row only
If there are not enough Assault Bikes then complete 21/15 Cal Row only
Metcon
Optional Extra Work
AQAP complete 3 rounds of:
50ft Farmer’s Carry (Heavy)
15-10-5 Deficit Kipping HSPUs (45/35)
Rest 5 mins
AQAP complete 3 rounds of:
50ft Farmer’s Carry (Heavy)
9-7-5 Deficit Kipping HSPUs (higher than 45/35)
EMOM x 10 mins:
1. 6-9 GHD Raises
2. 15-20 GHD Sit Ups
