12.09.18

Warmup

High Knees down/Butt Kicks back
Karaoke down/back
Broad Jump down/Inchworm back
Defensive Shuffle down/back
Forward Lunge Down/Reverse Lunge back

Mobility

Coach’s choice X 6 min

Skill

Review of the movements in the metcon

Metcon

“Lumberjack 20″
For time – 45 min cap
P –
20 Deadlifts 275/185
Run 400m*
20 KB Swings 32kg/24kg
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Pullups – Chest to Bar
Run 400m
20 Box Jumps 24″/20″
Run 400m
20 Dumbbell Squat Cleans 40 in each hand/30 in each hand
Run 400m
* Or bike 1000m/row 500m/ski 500m
L –
20 Deadlifts 225/155
Run 400m*
20 KB Swings 24kg/16kg
Run 400m
20 Overhead Squats 95/65
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box Jumps 24″/20″
Run 400m
20 Dumbbell Squat Cleans 30 in each hand/20 in each hand
Run 400m
* or bike 1000m/row 500m/ski 500m
F –
20 Deadlifts 185/135
Run 200m*
20 KB swings 16kg/12kg
Run 200m
20 Front Squats 95/65
Run 200m
20 Burpees
Run 200m
20 Ring Rows
Run 200m
20 Box Jumps 20″/16”
Run 200m
20 Dumbbell Squat Cleans 30 in each hand/20 in each hand
Run 200m
* or bike 500m/row 400m/ski 400m