WOM SATURDAY 31.03.18 – “METCON CHALLENGE”
CHALLENGE YOURSELF, CHALLENGE OUR METCON 4!!!
METCON 1
“Half Iron Triathlon”
1-10 reps of Linda:
For time:
Deadlift 1.5xBW
Bench Press 1xBW
Squat Clean 0.75xBW
Start with deadlifts and continue with bench presses and squat cleans. Repeat until you finish all reps from 1-10.
TEAM METCON
For Time (with a Partner)
1,000 meter Row
50 Thrusters #20/15
30 Chest-to-Bar Pull-Ups
While athlete 1 do Row, Athlete 2 grab the bar # BW. Do 1 Deadlift and stay in hold Position Untill failure. If 2 drop the bar, 1 stop row. When every two end The 1000 meters, move in 50 thrusters and Chest to Bar Synchro.
METCON 3
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #20/12.5 kg
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
