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Metcon

Endurance WOD Sunday April 7

Warm-up

Jog 300m with dumbbells. Pick any weight, but if you put them down, or walk, do 10 burpees before proceeding.
Then 100m backward run.

Metcon (Time)

1:1 Work:Rest ratio. These should be max efforts to get the max benefit.
400m Run
400m Row
300m Run
300m Row

Record your 300m run time.

Metcon (AMRAP - Reps)

Tabata dead hang from pull-up bar. Use bands if needed. Or put your feet on a box and a do a supinated ring row hold

Record a rep for every second you do not hold the hang. A perfect score (hang for all 20 seconds for all 8 rounds) would be 0.

Metcon (Time)

14 Minute Alternating EMOM:
100m Row Sprint
100m Run Sprint (50m down & back)

Record your fastest 100m and note in comments if it is a row or a run

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Whiteboard:

Sunday, April 07, 2019

Male Clients

Coach
Jake

Endurance WoD: 9:00 AM