January 3, 2017
TUESDAY!
MET CON: For Time (35:00)!
Goal: Sub 30:00! Try and work at about an 85% to 90% “competitive” pace with rest periods shorter than 7-9 seconds at a time. Perform as much of the gymnastics and Dubs (Singles) UB as possible.
Competitor:
*Perform the following using a #20/15 “Weighted Vest”!
400 M Run
9 Rounds:
9/7 C2G Push Ups
6/4 Pull Ups
6/4 Box Jumps “20
400 M Run
6 Rounds:
1 “Traditional” Rope Climb
36 Double Under’s
400 M Run
3R:
9/7 C2G Push Ups
6/4 Pull Ups
6/4 Alt. Pistol Squats
RX:
800 M Run
9 Rounds:
9 Box Jumps “24/20
6/4 C2B Pull Ups
9 HRPU
400 M Run
6 Rounds:
20 Alt. Split Jump Lunges
1 “Traditional” Rope Climb
400 M Run
3 Rounds:
36 Dubs
6/4 C2B Pull Ups
9 HRPU
Performance:
RX:
800 M Run
9 Rounds:
9 Box Jumps “24/20
(10 Alt. Step Ups)
6/4 Pull Ups (9 Banded Pull Ups or 9 Ring Rows)
9 HRPU
400 M Run
6 Rounds:
20 Alt. Split Jump Lunges
(20 Alt. Lunges)
1 “Traditional” Rope Climb (1 assisted Rope Climb or 20 Russian KB Swings #44/25)
400 M Run
3 Rounds:
36 Dubs (108 Singles)
6/4 Pull Ups
9 HRPU
*Total rounds plus total misc. reps completed = your score. Runs are noted on the W.B. only if you end with it when the clock goes off.