Tuesday, April 4

April 4, 2017

 

Metcon (Time)

3 Rounds:
50 DU, 20 Wallballs (20/14#)
20 Box Jumps (24/20)
2 Rounds:
50 DU, 20 Wallballs
15 Box Jumps
1 Round:
50 DU, 20 Wallballs
10 Box Jumps

 

Burpee/Thruster EMOM (EMOM x 10)

EMOM x 10 min
5 Bar Burpees + 5 Thrusters (115/80)

 

Metcon (AMRAP - Reps)

3 Sets:
In a 2:30 minute window, complete:
1:15 of "Paced" Row*
Max Bar Muscle-ups in remaining 1:15 seconds


*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

Rx+ Ring Muscle Up
Scale: Jumping C2B Pullup with 3 sec negative/Dip Combo

 

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