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!