Metcon (No Measure)
Tabata (20 sec work/10 sec rest; 8 rounds)
sit-ups
fore-arm plank
*Complete tabata sit-ups, rest 3 minutes, then complete tabata fore-arm plank
Metcon (Time)
4 RFT:
200 single-under
400m run
Metcon (Time)
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 10 min.
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#