Thursday, January 11

January 11, 2018

 

Metcon (AMRAP - Rounds and Reps)

8 Min Amrap:
50' DB OH Walking Lunge (50/35)
15 HSPU

Rx+ 60/40, Strict
Single Arm 50' Lunge= 8 Mats, 4 down 4 back. Each mat counts as 1 Rep.

 

"One Two Punch" (AMRAP - Reps)

Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Thrusters
6 Kettlebell Swings, 6 Box Jump Overs, 6 Thrusters
9 Kettlebell Swings, 9 Box Jump Overs, 9 Thrusters
…..

Kettlebell: (50/30)
Box Jump Overs (24/20)
Thrusters: 75/55

Rx+ 95/65

In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. Score today is total reps. Scoring key below:

Both Finish 3’s – 18
Both Finish 6’s – 54
Both Finish 9’s – 108
Both Finish 12’s – 180
Both Finish 15’s – 270
Both Finish 18’s – 378
Both Finish 21’s – 504
Both Finish 24’s – 648
Both Finish 27’s – 810
Both Finish 30’s – 990

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