12.19.2016

We will be completing the metcon first and then taking a short rest. You will then go into your strength portion of the workout.

The Point Test #3
2 Minutes of Thrusters 95/65
2 Minutes of C2B Pullups
90 Seconds of Thrusters
90 Seconds of C2B Pullups
60 Seconds of Thrusters
60 Seconds of C2B Pullups
30 Seconds of Thrusters
30 Seconds of C2B Pullups

Rest 5 Minutes Then
SWOD
5 Minute EMOM
3 Rep Thrusters at 75% of max
Remainder of minute Flutter kicks

METCON
Metcon station workout: 1 minute on, 20 seconds off for 3 rounds,
1 minute rest between rounds
1. Rip stick (RS) squat row (face anchor and squat and arms press out and bottom of squat and pull in at top- switch side of anchor point each round)
2. Rip (RS) Rotation (anchor on side, feet stay in position, rip stick presses away from anchor point and returns)
3. TRX tricep extensions
4. (Barbell) roll outs (load bar heavy and use to roll out for core)
5. Box jumps
6. Slam ball squats
7. Box up and downs (hands on box, legs jump and and return back down quickly)
8. Battle Rope switch lunges (Battle rope goes up and down while you lunge and switch)

Leave a Reply

Your email address will not be published. Required fields are marked *