Metcon (time)

“Jackie”

For time:
1000m row
50 Thrusters 20/15kg
30 Pull-ups

Timecap: 10 minutes

Räätälöintivaihtoehdot:

800m row
40 Thrusters 10-20kg
20 Pull-ups/30 Ring-rows

Tai

600m row
30 Thrusters 10-20kg
30 Ring-rows

20k cycling, 60min

5 rounds for time:
16/12cal Ski
40 DU
8 Devils Presses 20/15kg

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5 Min Ergo

2x 2+2+2 @ 60-70%
3x 1+1+2 @ 70-80%

3 Rounds for quality
10 Strict toes to ring
6 (3/3) Heavy TGU
20 Hollow rocks
Rest 2min

13 min amrap
100m run
12 jumping chest to bar
16 sit-up

11 Min AMRAP

11 Deadlift
11 TTB
11 front Squats
11 deficit HSPU
@70/55

5 rounds for time:
20 Push-ups
20 Abmat Sit-ups
20 Air Squats
5 Power Cleans @70/50kg
400m Run

Tempaus