Tuesday 6th of February 2018 – February 6, 2018


Tuesday 6th of February 2018

Movement Prep
4 Minute AMRAP

10 Pushup’s
12 Walking Lunges, Arms up simulating front rack position
10 Banded Standing Row @2121 tempo

Strength & Conditioning
Metcon (AMRAP – Reps)
3 Sets for Max Total Reps of;

"Strict" Ring Rows

RX standard is feet are set up underneath the rings and rings are set up so that the bottom of the ring meets the top of the hip.
Knee’s and hips are at full extension for each and every rep.

Metcon
Metcon (AMRAP – Reps)
Two Rounds of the following;

5 Minute AMRAP
6 DB Power Cleans 22.5/15
12 Wall Balls 9/6

-Rest 2 Minutes-

5 Minute AMRAP
6 No Jump Burpees
12 Alt. DB Front Rack Lunge 22.5/15
-Rest 2 Minutes-

Burpee’s to be performed with new standard if possible, jump in and jump back.

Extras
Metcon (5 Rounds for reps)
5 x 200m
Sprint

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