Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Tuesday, 13 February 2018 00:00

02.13.18

Metcon
 
17.2

Complete as many rounds and reps as possible in 12 minutes of:
 
2 rounds of:
50-ft. weighted walking lunge 
16 toes-to-bars
8 power cleans
 
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
 
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men 35-54 50-lb. dumbbells
Women 35-54 35-lb. dumbbells
Men 55+ 35-lb. dumbbells
Women 55+ 20-lb. dumbbells
 
*If you do not have bar muscle ups continue with toes to bar but score based on where you got to the toes to bar and note that time.
 
Strength
 
Front Squat
 
EMOM 5 minutes: 4 Front Squats 75-85%
 
These squats should be moved fairly quickly. The rest period will not feel like much toward the end of this piece. As you fatigue, fight to stay in control and have quality reps rather than just free falling and praying you stand up.
Published in WODs

WOD Calendar

« February 2018 »
Mon Tue Wed Thu Fri Sat Sun
      1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28        

Find Us on Facebook

BOML