Warm-up
Coaches Choice
MetCon
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Your Mission Should You Choose to Accept it:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters, 45/35lbs
KB Swings, 53/35lbs
Wallball, 20/14lbs
Box Jump-overs, 24/20″
Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
Prize:
Pride
OPEN GYM
Warm-up
2 Rounds:
20 Banded Good Mornings
15 Pull-ups
1k Bike
Strength
Find 1RM Power Snatch
MetCon
10 Rounds For Time:
5 Strict Handstand Push-ups
10 Deadlift, 185/135lbs
15 Wallball, 20/14lbs
SCALED
-ligher med-ball
-less weight on barbell
-DB strict press for HSPU's
Side Work (optional)
60 Minute Run, Bike, Row, or Ski
Score is total miles, AB calories, or Row/Ski meters.
(pick the thing you are weakest at)
