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Components

Metcon

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Workout

Friday, 2/26/21

Box WOD

A: Metcon (AMRAP - Reps)

EMOM 15
Min 1 - 10/8 Cal Row
Min 2 - 10/8 Cal Bike
Min 3 - 50 Double Under

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 24
25 Walking Lunges
20 Pull-up
50 Box Jump 20"
20 Double Under
25 Ring Dips
20 Knee to Elbows
30 KB Swing 2/1.5pood
30 Sit up
20 Hang squat clean 50/35 DBs
25 Superman
30 WB shots 10/9ft 20/14#
3 Rope Climbs

HOME WOD

a: Metcon (Time)

For time,
4 rounds of
10 DB Thrusters 50/35
20 Devils Press
https://youtu.be/hc6dfJHRcD0
60 seconds plank hold

b: Metcon (Time)

3 rounds for time
10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION
https://youtu.be/nG8kSVSR7TY
12 SEATED DB OVERHEAD TRICEP EXTENSION
https://youtu.be/5StaxwHkTec

Whiteboard:

Friday, February 26, 2021

Male Clients