07/23/2020

Metcon (AMRAP – Reps)
Every 4 min x 4
15 Burpee Box Jump Overs
10 Bar Muscle Ups/(10 Ring Row+10 Push Up+10 Sit Up)
50 ft HS Walk/OH Walking Lunge (w DB)
– score by total reps (every 10 ft is a rep on HS Walk lunge, minimum 10 ft increments)
(30 reps per round/120 reps)
Metcon
Accessory Strength
A)
4 Rounds x
5-8 Ring Dip, heavy or weighted
8-10 Strict Toes to Bar
10-15 Hollow Rocks

B)
5 Rounds x
8-12 DB Arnold Press
8-12 DB Upright Row
12-15 Banded Pull Over

Metcon
Accessory Conditioning
A)
10 min AMRAP
10 Push Ups
5 Burpees
10 Air Squats
5 Burpees

B)
Tabata (8 x 20 sec on / 10 sec rest):
Bench Dip
+
Tabata:
Hollow Rock

Metcon
Accessory Competitor
A)
5 Rounds for Time (13 min Cap)
10 Shoulder to Overhead @ 135/95
20/16 Cal Row

B)
For Time
70/55 Ring Dips
– each time you break, run 100m