January 18, 2017
WEDNESDAY!
MET CON: 35:00 Clock!
Competitor:
Perform the following using a #20/15 weighted vest.
400 M Run
3 C2B Pull Ups
9 C2G Push Ups
6 Pistol Squats
6 C2B Pull Ups
12 C2G Push Ups
6 Pistol Squats
9 C2B Pull Ups
15 C2G Push Ups
6 Pistol Squats
400 M Run
9 C2B Pull Ups
15 C2G Push Ups
6 Pistol Squats
6 C2B Pull Ups
12 C2G Push Ups
6 Pistol Squats
3 C2B Pull Ups
9 C2G Push Ups
6 Pistol Squats
400 M Run
RX:
400 M Run
3R:
12 Alt. Lunges #35/25 DB’s
6 C2B Pull Ups
9 HRPU
400 M Run
6R:
12 Split Jump Lunges
6 Pull Ups
6 HRPU
400 M Run
3R:
12 Alt. Reverse Lunges (with weight)
6 C2B Pull Ups
9 HRPU
Performance:
400 M Run
3R:
12 Alt. Lunges #25/15+ DB’s
6 Pull Ups (9 Banded Pull Ups)
9 HRPU
400 M Run
6R:
12 Split Jump Lunges
(12 Squat Jumps or 12 Alt. Lunges with No weight)
6 Pull Ups
6 HRPU
400 M Run
3R:
12 Alt. Reverse Lunges (with weight)
6 Pull Ups
9 HRPU