09/01/2020
Again, this is a day with everybody doing the same general stuff. Start at different stations in larger classes. When you substitute a movements, make your substitution without worrying about what would make it easier to finish the round. You need to progress your movements and doing stuff that’s in your comfort zone isn’t going to get you there.
Metcon (AMRAP – Rounds and Reps)
12 min to build to a heavy Push or Split Jerk
…then…
Every 2 min x 9 w/ 20 sec transition
1st 2 min:
8 Jerk (either) at 70-80% of your heavy build
AMRAP Burpees
2nd 2 min:
20/16 Cal Assault Bike
10 Heavy Wall Ball
3rd 2 min:
20/16 Cal Row
50ft HS Walk (1 rep per 5 feet)
– you can sub 50ft OH Walking Lunge w/ 115/75# barbell
…then…
Every 2 min x 9 w/ 20 sec transition
1st 2 min:
8 Jerk (either) at 70-80% of your heavy build
AMRAP Burpees
2nd 2 min:
20/16 Cal Assault Bike
10 Heavy Wall Ball
3rd 2 min:
20/16 Cal Row
50ft HS Walk (1 rep per 5 feet)
– you can sub 50ft OH Walking Lunge w/ 115/75# barbell
Score by Total Reps
Metcon
12 min x
10 DB Strict Press
10 DB Upright Row
10 Strict Toes to Bar (or as close as you can get)
or 20 Hollow Rocks
10 DB Strict Press
10 DB Upright Row
10 Strict Toes to Bar (or as close as you can get)
or 20 Hollow Rocks
