24 Sep, 2021
9.24.21
Metcon
200m Run
1 min/side Airplanes
1 min/side Bodyweight Single Leg Deadlifts
1 min/side Airplanes
1 min/side Bodyweight Single Leg Deadlifts
Then for 6 mins cycle through:
10 Landmine Romanian Deadlifts
8/side Half Kneeling Landmine Strict Press
6/side OH Landmine Dead Bugs
Deadlift (Weight)
Metcon (Time)
AQAP complete 3 rounds of:
20 Wall Balls (30/20)
20 C2B Pull Ups / Pull Ups / Ring Rows
50ft HS Walk (2 x 25ft) / 3-5 Wall Walks / 20 Shoulder Taps
20 Wall Balls (30/20)
20 C2B Pull Ups / Pull Ups / Ring Rows
50ft HS Walk (2 x 25ft) / 3-5 Wall Walks / 20 Shoulder Taps
Time Cap: 9 mins
Rest 4 Mins
Metcon (AMRAP – Reps)
IN 7 mins complete:
50 Wall Balls (30/20)
40 C2B Pull Ups / Pull Ups / Ring Rows
Max Distance HS Walk (in increments of 25ft) / Max Effort Wall Walks / Max Effort Shoulder Taps
50 Wall Balls (30/20)
40 C2B Pull Ups / Pull Ups / Ring Rows
Max Distance HS Walk (in increments of 25ft) / Max Effort Wall Walks / Max Effort Shoulder Taps
Every 5 ft of the HS walk = 1 rep
Every Wall Walk = 1 rep
For Shoulder Taps, Left + Right = 1 rep
Every Wall Walk = 1 rep
For Shoulder Taps, Left + Right = 1 rep
Metcon
Optional Extra Work
For 20 mins:
45 secs Max Cal Row or Ski
Rest 1 min 15 secs
5 (No Touch and Go) Deadlifts
Rest 1 min
6(-1) DB Bench Press
Rest 2 mins