Tuesday!
Met Con(s): For Time
(29:00 Clock)!
In honor of Breast Cancer Awareness Week… we bring you “Survivor”!
Athletes! You have 5:00 to complete each workout in the order listed. If you do not finish within the time allotted for workouts the first 3 workouts, you get a DNF for whichever ones you did not finish. If you do not finish the 4th workout, you may not move onto the 5th. At that point, your penalty is a 5:00 MAX calorie Bike (instead of the run) which begins at the start of the 5th workout. Your total # of calories will be noted on the whiteboard. SCALED Athletes, you will run 200 M for every sub 4:00 workout.
A) For Time (5:00):
E: 100 Dubs + 35 Burpees
RX: 75 Dubs + 35 Burpees
The M/S: 50 Dubs (150 Singles)
+ 25 Burpees
B) For Time (5:00):
E: 25 Deficit HSPU:
*Men: #45 BP x 4
+ #10 X 2
*Women: #45 BP x 2
+ #10 X 2
+ 30 Split Jump Lunges
RX: 35 HSPS
+ 30 Split Jump Lunges
M/S: 25 HSPU (20 assisted HSPU or 30 HRPU) + 20 Split Jump Lunges or 20 Alt. Lunges
C) For Time (5:00):
E: 1000 M Row (4)
RX: 800 M Row (4)
M/S: 650 M Row (4)
D) For Time (5:00):
E: 75 Wall Balls #20/14
(10ft./9ft.)
RX: 65 Wall Balls #20/14 (10ft./9ft.)
M/S: 50 Wall Balls #20/14 (10ft./9ft.)
E) For Time (5:00):
E: 1000 M Run
RX: 800 M Run
M/S: 600 M Run