IMG_2698IMG_2703

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