4/7/20

Metcon
Home Wod #20
(with equipment)
For Time:
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
———————-
(without equipment)
For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run
STIMULUS:
-This big, longer chipper workout will challenge our metabolic conditioning.
-A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first.
-Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop.
——
Run subs
50-40-30-20-10 Box Jumps/Stair Jumps
20 x 10m Shuttle Runs
Strength/Accessory
4 Giant Sets, Not for Score:
:30s Single Arm Russian Swings (left)
:30s Single Arm Overhead Hold (left)
:30s Single Arm Russian Swings (right)
:30s Single Arm Overhead Hold (right)
-Rest as needed between sets-

-If using dumbbell swings
maintain “hammer grip” (thumbs up) swing to chest level.
-If no db sub with odd object swings and oh holds

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s