October 10, 2017
WEDNESDAY!
MET CON: 24:00 Clock!
All Out Engine Work! Perform the following in the order as prescribed. Total rounds all AMRAP’s + misc reps = your score. Note: C/RX athletes must complete the Runs and Bike (Row)! Goal: 10R-13R+
COMPETITOR:
(2:00) 400 M Run
3:00 AMRAP:
25 Dubs
10 Box Jump Overs “24/20
5/5 Single Arm DB Shoulder to OH #55/35 (transfer any way)
Rest 2:00, then…
(2:00) 22/19 Calorie Bike
3:00 AMRAP:
5/5 Single Arm DB S2O
10 Box Jump Overs
25 Dubs
Rest 2:00, then repeat!
RX:
(2:00) 25/22 Calorie Row
3:00 AMRAP:
10 Box Jump Overs “24/20
20 Dubs
5/5 Single Arm DB Shoulder to OH #45/25 (transfer any way)
Rest 2:00, then…
(2:00) 400 M Run
5/5 Single Arm DB S2O
20 Dubs
10 Box Jump Overs
Rest 2:00, then repeat!
PERFORMANCE:
(2:00) 400 M Run (MOD: 200 M Run)
3:00 AMRAP:
10 Box Jump Overs “24/20
15 Dubs (10 Dub-A or 45 Singles)
5/5 Single Arm DB Shoulder to OH #35/15+ (transfer any way)
Rest 2:00, then…
(2:00) 22/19 Calorie Row
5/5 Single Arm DB S2O
15 Dubs
10 Box Jump Overs
(12 Step Up’s Only)
Rest 2:00, then repeat!