Metcon (Weight)
Deadlift
10 min EMOM of a 1 – 10 ladder completed with the same wt so
0 – 1 min = 1 rep
1 – 2 min = 2 reps
2 – 3 min = 3 reps …and so on
9 – 10 min = 10 reps
Metcon (AMRAP – Reps)
6 min AMRAP
30 V Ups
30 Toes to Plate (45/25)
30 Hollow Rocks
then max sit ups for remainder to 6 min
Score is total reps of all 4 movements (90+situps)
1.9.18
5 RFT
400m Run
20 WB 20/14
15 Pull Ups
1 min Rest
1.8.18
Metcon (Weight)
Deadlift
10 min EMOM of a 1 – 10 ladder completed with the same wt so
0 – 1 min = 1 rep
1 – 2 min = 2 reps
2 – 3 min = 3 reps …and so on
9 – 10 min = 10 reps
Metcon (AMRAP – Reps)
6 min AMRAP
30 V Ups
30 Toes to Plate (45/25)
30 Hollow Rocks
then max sit ups for remainder to 6 min
Score is total reps of all 4 movements (90+situps)
1.3.18
Metcon
10 Cal Row
10 Wallballs
10 Push Ups
20 Cal Row
20 Wallballs
20 Push Ups
40 Cal Row
40 Wallballs
40 Push Ups
80 Cal Row
80 Wallballs
80 Cal Row
(40 min cap)