17 Feb, 2022
2.17.22
Metcon
1 min Row or 200m Run
1 min Bird Dog
1 min PVC Good Mornings
1 min Single Leg Romanian Deadlift Left Leg
1 min Single Leg Romanian Deadlift Right Leg
1 min Sumo Inchworms
1 min Romanian Deadlift with a bar
1 min Bird Dog
1 min PVC Good Mornings
1 min Single Leg Romanian Deadlift Left Leg
1 min Single Leg Romanian Deadlift Right Leg
1 min Sumo Inchworms
1 min Romanian Deadlift with a bar
Deadlift (5×70% – 4×75% – 3×80% – 5×75% – 4×80% – 3×85%)
No touch & go, all are from a deadstart!
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
10 Deadlifts (225/155)
8 Kipping Deficit HSPUs (45/35 plates) / 10 Regular Kipping HSPUs / 3 Wall Walks
6 Burpee Box Jump Overs (24/20)
10 Deadlifts (225/155)
8 Kipping Deficit HSPUs (45/35 plates) / 10 Regular Kipping HSPUs / 3 Wall Walks
6 Burpee Box Jump Overs (24/20)
One partner comppetes full round while other rests. Switch when round complete.
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
20/15 Cal Row
25 Wall Balls (20/14)
20/15 Cal Row
25 Wall Balls (20/14)
A competes Row while B completes Wall Balls. Switch when both are done.
Metcon
Optional Extra Work
AMRAP x 7 mins:
4-6 Legless Rope Climbs
60 GHD Sit Ups / 60 Straight Leg Crunches
Max Rope Climbs in the time remaining
Complete 3 sets of:
8-12 Barbell Banded Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs
Complete 3 sets of:
12 Prone Swimmers
12 Prone W to Ys
12/side DB Eccentric Seated External Rotations
(Rest as needed)
