4/14/20

Metcon
Home Wod #26 
(with equipment )
For Time:
20 Strict Pull-ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-ups

(no equipment)
For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows
STIMULUS:
-We expect this workout to be on the longer side, taking around 18-25 minutes to complete.
-Only one head of the dumbbell has to touch the ground at the bottom of each rep.

MODFICATIONS:
STRICT PULL-UPS
Ring Row or Barbell Row
40 Odd Object Rows

DOUBLE DUMBBELL POWER CLEANS
Single Dumbbell Power Cleans
Odd Object Ground to Shoulder

DOUBLE DUMBBELL PUSH JERKS
Single Dumbbell Push Jerk
Odd Object Shoulder to Overhead

RUN
400 Meters:
500 Meter Row
1000 Meter Bicycle
30 x 10 Meter Shuttle
30 Burpees

Run
800 Meters:
1000 Meter Row
2000 Meter Bicycle
60 x 10 Meter Shuttle Runs
60 Burpees
Strength
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold

The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.

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