5.3.2020

800m Run (Time)
Max Effort 800m Run

run 800 meters 2 times, record faster time
400m Run (Time)
Max Effort 400m Run

run 3 – 400 meters. record fastest time
200 meter run (Time)
200 meter run for time

run 4 – 200 meters – record fastest

Accessory Work
accessory work for everyone
3x
50 calf raises
12 hamstring curls
Metcon (Time)
6 RFT
12 power cleans 135/95
8 bar facing burpees
Metcon (Time)
do the running and accessory work listed above. Here’s your metcon
6 RFT
12 squat cleans with a stick
8 burpees over an object

Bonus Abs
1 minute each
plank
side plank each side
stiff legged bridge
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach