Tuesday

Tuesday

Tuesday

Metcon
Metcon (Time)
“Master’s Rope Climb Run”

RX+
5 Rounds
400 m Run
3/2 legless rope climbs
(you can use legs on way down)

Rx
5 Rounds
400 m Run
2 Rope climbs

L3
5 Rounds
400 m Run
1 Rope climb

L2
4 Rounds
400m Run
10 Strict Pullups or 10 Ring Rows
No Bands Today

L1:
5 Rounds
200m Run
10 Ring Rows or 10 Seated Pull-ups

*25 min cap

taken from the 2018 Masters Games’ Event
Cash Out
1a) Strict C2B pull-ups 4xmax
1b) Pendlay Rows 4×6-8
2a) Banded Pull Aparts 4×25
2b) Strict T2B 4×10-12

Tuesday

Tuesday

Chin Ups (5-5-5-3-3-3-3)
-perform one set every :90
-add weight with each set
-scale to partner assisted or negatives
-avoid using bands
Metcon
The 800’s (Time)
“The 800’s”
For Time

Buy In: 800m Run
10 Burpee Box Jump Overs (24,20)
10 Toe 2 Bars
Cash Out: 800m Run

L3: (5-8 T2B)
L2: (Step-ups) (Knees to Elbow)
L1: (400m/400m) (Knee Raises) (Burpees)

Cash Out
Strength Work:
4 rounds
50 Ab Mat situps
20 1 Arm Dumbbell Rows kneeling on bench (10 each side)
15 Banded Pull Aparts