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Components

Metcon

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Workout

Saturday

Warm-up

AMRAP x 10 MINUTES
100m Jog
5 Med Ball Thrusters
10 Slow Med Ball Deadlifts
10 Alt. Groiner Stretch
:30 Bottom Squat Stretch
:30 High Plank

INDIVIDUAL WOD

Metcon (Time)

ON A 6:00 RUNNING CLOCK...
40 Sit Ups
60 Wall Ball Shots (20/14)

Rest Remaining time until next round...

ON A 6:00 MIN RUNNING CLOCK...
40 Sit Ups
40 Burpees

Rest until next round...

ON A 6:00 MIN RUNNING CLOCK...
40 Sit Ups
60 Wall Ball Shots (20/14)

**Complete sets in any order or rep breakdown**

TEAM WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP X18 MIN
40 Sync. Sit Ups
80 Wall Ball Shots (20/14)
40 Burpees
80 Wall Ball Shots (20/14)
40 KB Swings (70/53)|(53/35)
400m relay (200m each)

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Whiteboard:

Saturday, September 26, 2020

Male Clients

Kenneth
Vera

9:00 AM GYM CLASS

10:19

1 round 3:26 2 round 3:34 3 round 3:59

Female Clients

maria
rosales

9:00 AM GYM CLASS

18:00

130

Esmeralda
Lozada

9:00 AM GYM CLASS

0:00

255