07/09/2018

07/09/2018

  July 9, 2018
07/09/2018

When you feel like you can no longer row with your legs, row with your heart!
Metcon
“Van Damme” (Time)
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

R+(OPEN): as written, ring OR bar
Rx(PERFORMANCE): 115/80, 10 C2B pullups + 10 Pushups
Scaled(FITNESS): 95/65, 10 pullups + 10 pushups

Target Time 18-22min
Time Cap 25min
Next Level
Metcon (No Measure)
Midline
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off
Metcon (Time)
Row or Bike Conditioning:
On the Minute x 12:
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories

Rx – as written
Scaled – 15/12, 12/9, 9/6 calories

Endurance
See Endurance Programming (No Measure)