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Metcon

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Workout

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WOD - FBCF

Metcon (Time)

Rx+
Max 1-k Row+ / 800m Run
Rest 3 min.
Max Set Front Squats (135/95 lb.)
Rest 3 min.

Max 500-m Row / 400m Run
Rest 2 min.
Max Set Front Squats (135/95 lb.)
Rest 2 min.

Max 250-m Row / 200m Run
Rest 1 min.
Max Set Front Squats (135/95 lb.)
* Without putting Barbell down

Rx
Max 1-k Row / 800m Run
Rest 3 min.
Max Set Front Squats (115/75 lb.)
Rest 3 min.

Max 500-m Row / 400m Run
Rest 2 min.
Max Set Front Squats (115/75 lb.)
Rest 2 min.

Max 250-m Row / 200m Run
Rest 1 min.
Max Set Front Squats (115/75 lb.)
* Without putting Barbell down

Fitness
Max 750-m Row / 600m Run
Rest 3 min.
20 Front Squats (45/35 lb.)
Rest 3 min.

Max 500-m Row / 400m Run
Rest 2 min.
20 Front Squats (45/35 lb.)
Rest 2 min.

Max 250-m Row / 200m Run
Rest 1 min.
20 Front Squats (45/35 lb.)

subtract reps from total time for final score.

WOD - Home Gym

Metcon (Time)

Max 800m Run
Rest 3 min.
Max Set DB Front Squat
Rest 3 min.
Max 400 m Run
Rest 2 min.
Max Set DB Front Squat
Rest 2 min.
Max 200 m Run
Rest 1 min.
Max Set DB Front Squat

Subtract reps from time for final score

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Whiteboard:

Friday, July 31, 2020

Male Clients

Andres
Salazar

Home Gym 7:30PM