Pec-uliar
Warm-up
Warm-up
6:00 AMRAP
Run/Row 400mx1
Then with remaining time
3 Burpees
5 HR Push-up
7 Sit-ups
Run/Row 400mx1
Then with remaining time
3 Burpees
5 HR Push-up
7 Sit-ups
Mobility
3 Rounds (Coaches Call)
:30 Door Stretch (pecs) each side
:30 Sphynx
:30 Door Stretch (pecs) each side
:30 Sphynx
Metcon
PEC-uliar (Distance)
100 Bench Press – 50% of 1RM
200m Run each time bar is racked
Post total meters run. The less the better
reverse whiteboard
200m Run each time bar is racked
Post total meters run. The less the better
reverse whiteboard
Scale by halving the reps and/or the running
Put weight in comments
Put weight in comments
Metcon
Metcon (AMRAP Rounds and Reps) (AMRAP – Rounds and Reps)
4 Rounds with :90 second rest between
3:00 AMRAP
Door to Stop Sign (50m approx)
Overhead Plate Carry 45/35#
10 WB Throw at wall from 16/12 feet
20/14#
10 Sit-ups with plate
*pick up each round where left off. Score total rounds/reps
3:00 AMRAP
Door to Stop Sign (50m approx)
Overhead Plate Carry 45/35#
10 WB Throw at wall from 16/12 feet
20/14#
10 Sit-ups with plate
*pick up each round where left off. Score total rounds/reps
Scale weights
