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Components

Metcon

Settings

Workout

MOD 1509

Warm-up

WOD

Metcon (AMRAP - Rounds and Reps)

In teams of 2
AMRAP 25 min.
40 m 1-arm OH Lunge 22,5/15kg
40 WallBalls 20/14lbs
4 Burpee Bar Muscle Ups for each athlete.

Starting at the Muscle Up Rig. Athlete A Lunges 10 m then Athlete B lunges 10 m. Next athlete A lunges 10 m using the other arm then athlete B lunges 10m using his other arm. After that athletes share 40 WallBalls. Next each athlete does 4 Burpee Muscle Ups. This is 1 round. Go for as many rounds and reps as possible.
Scale weight as needed. Scale Burpee Muscle Ups to Burpee C2B/Pull up.

Whiteboard:

Monday, 05, March 2018

Male Clients