Sunday
Warm-up
Warm-up
EMOM x 6 MINUTES
Min 1 – :20 Bootstrappers + :20 DB Deadlift
Min 2 – :20 Singles + :20 Up-Downs
Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row
Min 1 – :20 Bootstrappers + :20 DB Deadlift
Min 2 – :20 Singles + :20 Up-Downs
Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row
Extended Warm-up
Metcon
ON A 10:00 RUNNING CLOCK…
ROWLING*
ROWLING*
*Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter over or under (+ or -) 100m when the monitor stops counting, they must do 1 Burpee and 6 Jumping Jacks. For example, if the athlete hit 103m, they would perform 3 Burpees and 18 Jumping Jacks. 5 Meter penalty cap.
Workout
Metcon (Time)
FOR TIME
1000/800m Row
12 DB Up-Downs (50/35)|(35/20)
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders
1000/800m Row
12 DB Up-Downs (50/35)|(35/20)
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders
*Option for "Unbroken" DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep.
(Score is Time)
KG DB: (22.5/15)|(15/10)
Metcon (Time)
FOR TIME
1000/800m Row
12 DB Up-Downs (50/35)|(35/20)
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders
1000/800m Row
12 DB Up-Downs (50/35)|(35/20)
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders
*Option for "Unbroken" DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep.
(Score is Time)
KG DB: (22.5/15)|(15/10)
