29 July 2020
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
800 Meter Run
40 BS (95/65) [75/55]
400 Meter Run
25 BS (115/75) [85/65]
200 Meter Run
10 BS (135/95) [95/75]
800 Meter Run
40 BS (95/65) [75/55]
400 Meter Run
25 BS (115/75) [85/65]
200 Meter Run
10 BS (135/95) [95/75]
Each 200 meter run = 1 Rep
Core Work
Metcon
5 Min of Work
Switch Movements every :30 Seconds
Choose from the following:
V-ups
Russian Twists
Body Saws
Body Saws Sliders
Shoulder Taps
Side Plank
Side Oblique Crunch
Side Star Plank
Side V-ups
Single Leg Raise and Clap
Single Leg V-Ups
Upper Body Hollow Raises
Switch Movements every :30 Seconds
Choose from the following:
V-ups
Russian Twists
Body Saws
Body Saws Sliders
Shoulder Taps
Side Plank
Side Oblique Crunch
Side Star Plank
Side V-ups
Single Leg Raise and Clap
Single Leg V-Ups
Upper Body Hollow Raises
Class Clock
Metcon
0-10 WU
10-15 WOD D/P
15-31 WOD
31-35 Core D/P
35-40 Core
40-45 Stretch
45-55 Clean up
10-15 WOD D/P
15-31 WOD
31-35 Core D/P
35-40 Core
40-45 Stretch
45-55 Clean up