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Metcon

Zembiec

Metcon

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Workout

NOV 22, 2021

BARBELL

***Make-up Day or Start your WOD early***
T - Squat Snatch 5x2 @ 85%
W - Split Jerk 5x2 @ 85%
Th - Snatch Balance 5x2 @ 85%
F - Back Squat 5x2 @ 85%

Post Nutrition Challenge WOD

PNCW: Metcon (Time)

3 Rds / 20 cap
"Post Nutrition Challenge Wod"
100m Single-arm Farmer Carry, 55/35 | 45/25
50 JJ's | RX+ DU's
25 Goblet Squat, 55/35 | 45/25
50 Sit ups | RX+ Sit ups, 45/25/15# plate
100m Run

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap/
200 Single-unders | RX+ DU's
21 Burpee Step ups, 24/20/16"
Run 400m
15 Burpee Step up
Bike 1 mile
9 Burpee Step up

WOD

WOD: Zembiec (Time)

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007

To learn more about Zembiec click here

*Back Squat 185 / 135 | 155/105

KIKR

KIKR: Metcon (AMRAP - Reps)

1 Min - Max Jump Lunges
1 Min - Max Cals Bike
1 Min - Max Burpees

Whiteboard:

Monday, November 22, 2021

Male Clients