09/02/2020
Metcon (Time)
5 Rounds for Time:
(15 min Cap)
15 Pull Ups
10 Power Snatch @ 75/55
50 Double Unders
(15 min Cap)
15 Pull Ups
10 Power Snatch @ 75/55
50 Double Unders
Metcon
Accessory Strength
A)
4 Rounds x
8-12 Bentover Row
10-15 Evil Wheel
A)
4 Rounds x
8-12 Bentover Row
10-15 Evil Wheel
B)
4 Rounds x
6-8 Widegrip Strict Pull Ups
8-12 Reverse Grip Bentover Row
15 GHD Sit Ups
C)
8 min x
Burnout Banded Seated Row
Burnout Banded Bicep Curls
Metcon
Accessory Conditioning
A)
10 min x
15 Ring Row
15 AbMat Sit Ups
15 Banded Reverse Flye
A)
10 min x
15 Ring Row
15 AbMat Sit Ups
15 Banded Reverse Flye
B)
10 min Row
At the top of every 2 min, do a max Unbroken set of strict Pull ups
C)
EMOM x 10
10 DB Bicep Curls
15 Hollow Rocks
Metcon
Accessory Competitor
A)
10 min AMRAP
+1 Legless Rope Climb
250m Row
A)
10 min AMRAP
+1 Legless Rope Climb
250m Row
B)
4 x Max Unbroken C2B Pull Ups in 40 seconds
Rest as needed
C)
8 min AMRAP
5 Sangbag Over Shoulder
100ft Sandbag Carry (bear hug)
