FRIDAY, FEBRUARY 1ST 2019

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Ryan Barlow | January 31, 2019 | no comments |

A) WEIGHTLIFTING METCON (FOR WEIGHT):

20min. EMOM:
Odd: 2 Clean and Jerks
Even: 15 Wall Balls (20/14)

S1/MRx: 13 Wall Balls (20/14)
S2/MRx: 13 Wall Balls (14/10)

*After 10min. switch to only 1 Clean And Jerk
*Power or Squat
*Climb as needed to hit something heavy. Touch and go or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

B) METCON (FOR REPS):

12 minute running clock…
50/40 Cal Row/Bike/Ski “Buy-in” (800m run if necessary)
then;
Max Rounds of this in remaining time:
21 American KB Swings (53/35)
12 Handstand Push-Ups

S1/MRx: AKBS (53/35); Reduced Height HSPU
S2/MS: AKBS (44/26); Box/Pike Push-Ups

 

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