07/24/2020
Metcon (AMRAP – Reps)
WOD:
10 min AMRAP
Max Reps Alternating Reverse Lunge
– every 2 minutes, load decreases
– 0-2: 165/115
– 2-4: 135/95
– 4-6: 105/75
– 6-8: 75/55
– 8-10: unweighted
10 min AMRAP
Max Reps Alternating Reverse Lunge
– every 2 minutes, load decreases
– 0-2: 165/115
– 2-4: 135/95
– 4-6: 105/75
– 6-8: 75/55
– 8-10: unweighted
– Back Rack Lunge
– Take from the rack
Accessory
A, B and C this time. 10 min per segment with a 3 min transition
Metcon
Accessory Strength:
A)
Every 2 min x 5
6-8 Box Front Squats, knees banded
– build weight across sets
A)
Every 2 min x 5
6-8 Box Front Squats, knees banded
– build weight across sets
B)
4 sets:
10-15 GHD Back Extension
10-15 Sumo Deadlift
C)
4 sets:
8-12 Barbell Hip Thruster
6 Box Jumps for Height
Metcon
Accessory Conditioning
A)
EMOM x 10
min 1: Assault Bike Cals
min 2: Rowing Cals
A)
EMOM x 10
min 1: Assault Bike Cals
min 2: Rowing Cals
B)
For Time:
Run 1 mile
C)
40 sec on/ 20 sec off x 10
min 1: KB Swings
min 2: Goblet Squats
Metcon
Accessory Competitor
A)
Overhead Squat
5 x 7; building heavy
A)
Overhead Squat
5 x 7; building heavy
B)
Air Bike Helen
3 Rounds for Time
30/24 Cal Assault Bike
21 Am KB Swings – 55/35
12 Pull Ups
C)
Practice x 10 min:
Box Jump Overs
– 5 min x forward jump
– 5 min x lateral jump
