October 15, 2016
SATURDAY!
MET CON: For Time 40:00 min
E:
800 M Run
90 Russian Swings #70/53
(at chest height)
30 Alt weighted Step Ups
#45/35 DB’s (“20 Box)
60 Russian Twists #20/14
(heels must remain off the ground for the rep to count. Ball must touch the ground)
400 M Run
70 Russian Swings
24 Alt. weighted Step Ups
40 Russian Twists
400 M Run
50 Russian Swings
20 Alt. weighted Step Ups
20 Russian Twists
800 M Run
RX:
800 M Run
90 Russian Swings #53/35
(at chest height)
30 Alt. weighted Step Ups #35/25 DB’s (“20 Box)
60 Russian Twists #14/12
(heels must remain off the ground for the rep to count. Ball must touch the ground)
400 M Run
70 Russian Swings
24 Alt. weighted Step Ups
40 Russian Twists
400 M Run
70 Russian Swings
20 Alt. weighted Step Ups
20 Russian Twists
800 M Run
SCALED:
800 M Run
90 Russian Swings #44/25
(at chest height)
30 Alt. weighted Step Ups #25/15 DB’s (“20 Box)
60 Russian Twists #14/12 (#12/#8)
400 M Run
70 Russian Swings
24 Alt. weighted Step Ups
(or MOD)
40 Russian Twists
400 M Run
70 Russian Swings
20 Alt. weighted Step Ups
(or MOD)
20 Russian Twists
800 M Run