PERFORMANCE & FITNESS

Warm-Up.

Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps

Then…

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
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 (45/33 lb)
Kettlebell Swings (24/16 kg)
Wall Ball Shots (20/14 lb)
Box Jumps (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

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Michael Munsee
Michael Munsee
October 3, 2021 4:38 pm

M 51/190/6’
Did this one by myself.
2:00/34 thrusters.
2:07/48 kbs.
2:13/34 wall balls@9’ target.
2:15/34 box jumps.

Michael Munsee
Michael Munsee
October 3, 2021 4:35 pm

M 51/190/6’

Candy Olkey
Candy Olkey (@clolkey)
October 2, 2021 11:33 am

Yesterdays
A. E2M for 20 min Clean+Jerk
65#, 75, 85, 95, 105, 115, 125(failed jerk), 115, 120, 125
***Got 125# after going back down and creeping my way up…not pretty…but it is a 5# clean+jerk PR!!

B. For Time – 12:13
60 cal Row – 4:24
30 G2OH – power clean/power jerk in singles
15 kipping HSPU – 10/5
***at the 10 min time cap I had done 27 G2OH…couldn’t stop there!

Mike Slagle
Mike Slagle (@mike_slagle)
October 2, 2021 4:29 pm
Reply to  Candy Olkey

Great job hitting a PR!! That’s incredible! I like that you pushed to the end of the metcon too.