Public Whiteboard

Components

Metcon

Settings

Workout

TUESDAY 10.3.17

WU:

2:00 Jump Rope
Banded Shoulder Distraction
Lacrosse Ball Mob

1: Metcon (AMRAP - Reps)

3 Rounds:
35% of Max Unbroken Strict HSPU
25% of Max Unbroken Strict HSPU
15% of Max Unbroken Strict HSPU

Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

MC: Metcon (Time)

RX
For Time:
50/35 Calorie Row
100 Double-Unders
800m Burden Run (24/20)
100 Double-Unders
50/35 Calorie Row

RX+
50/35 Calorie Assault Bike
100 Double-Unders
800m Sandbag Run (50/35)
100 Double-Unders
50/35 Calorie Assault Bike

EC: Metcon (Calories)

EXTRA CREDIT
Row Conditioning
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off

Whiteboard:

Tuesday, October 03, 2017

Male Clients