“Week 3 @ RCSC…”

Posted: May 14, 2018 in Uncategorized

 

No Strength Today…

20 Min MetCon & You’re Out The Door!!!

For Today’s MetCon…

Image result for keep it clean

You Will Need A Pen/Pencil & A Piece Of Paper…

Why???

You Will Have Lots Of Scores…

Total Double/Single Unders For Each Cycle…

Total AbMat Sit Ups For Each Cycle…

Total DumbBell Reps For Each Cycle…

Total Burpees In 2 Mins…

And All Of These Scores…

WILL NOT BE WRITTEN DOWN ON THE NEW RUBBER!!!

No automatic alt text available.

The Picture Doesn’t Do It Justice…

But The Floor Is So SIC!!!

Let’s Keep It Pretty!!!

Thank You To Everyone Who Helped Out This Past Weekend…

*****************************************************************************

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***Double Unders… ADV/Rx’d/Sx’d… MOD: Singles…***

***DumbBells… Pick Your Poison…***

———————————————————————————————–

On A 20 Min Running Clock:

As Many Reps As Possible In 40 Secs: Double Unders

Rest 20 Secs…

As Many Reps As Possible In 1 Min: AbMat Sit Ups

3 Burpees @ The 30 Secs Mark…

Straight Into…

As Many Reps As Possible In 1 Min: DB Hang Power Cleans

3 Burpees @ The 30 Secs Mark…

Straight Into…

As Many Reps As Possible In 1 Min: AbMat Sit Ups

3 Burpees @ The 30 Secs Mark…

As Many Reps As Possible In 40 Secs: Double Unders

Rest 1 Min & 20 Secs…

———————————————————————-

As Many Reps As Possible In 40 Secs: Double Unders

Rest 20 Secs…

As Many Reps As Possible In 1 Min: AbMat Sit Ups

2 Burpees @ The 30 Secs Mark…

Straight Into…

As Many Reps As Possible In 1 Min: DB Front Squats

2 Burpees @ The 30 Secs Mark…

Straight Into…

As Many Reps As Possible In 1 Min: AbMat Sit Ups

2 Burpees @ The 30 Secs Mark…

Straight Into…

As Many Reps As Possible In 40 Secs: Double Unders

Rest 1 Min & 20 Secs…

———————————————————————-

As Many Reps As Possible In 40 Secs: Double Unders

Rest 20 Secs…

As Many Reps As Possible In 1 Min: AbMat Sit Ups

1 Burpee @ The 30 Secs Mark…

Straight Into…

As Many Reps As Possible In 1 Min: DB Hang Cleans

1 Burpee @ The 30 Secs Mark…

Straight Into…

As Many Reps As Possible In 40 Secs: AbMat Sit Ups

Rest 20 Secs…

As Many Reps As Possible In 1 Min: Double Unders

1 Burpee @ The 30 Secs Mark…

Rest 1 Min & 20 Secs…

———————————————————————-

2 Min: Max Burpees… TIME!!!

*****************************************************************************

3…2…1…GO!!!

Mando

 

Image result for keep it clean

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