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Wednesday, February 12th - Shifted Fitness & Performance

Wednesday, February 12th

Shifted Fitness & Performance – Burn

Warm-up (No Measure)

A. General

2 rounds

100m Run

50’ Single arm front rack KB Walking Lunges

10 KB Swings

10 Medball Thrusters

PODIUM DAY

1) RX+ Weight on DB Snatches

2) Four plus rounds on Metcon #1

3) Finish Metcon #2 under the time cap

Metcon

B: Metcon (AMRAP – Rounds and Reps)

BEGIN at 15:00 Mark

Level 3: Rx+

AMRAP 20minutes

22 Wall Ball @ 20/14

22 DB Snatch 50/35

22 Burpees

Level 2: Rx

22 Wall Ball @ 20/14 lbs

22 DB Snatch 35/20

22 Burpees

Level 1:

18 Wall Ball @ 14/10 lbs

18 DB Snatch 25/15

18 Burpees

Metcon

Metcon (2 Rounds for time)

BEGIN at 40:00 Mark

Conditioning – These runs can be applied to your marathon challenge. Track it on your app!

2 rounds

– 500m Row

– 800m Run

– 500m Row

Rest 2 minutes between rounds
20:00 Cap

Score time for each round separately

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