7.7.18

Metcon
Break up / Make up (2 Rounds for reps)
Two Parts (with a Partner)

Part A: "The Break Up" – EMOM for As Long As Possible:

1st minute: 1 Push Press (60/40 kg ) + 1 Burpee
2nd minute: 2 Push Presses (60/40 kg ) + 2 Burpees
3rd minute: 3 Push Presses (60/40 kg ) + 3 Burpees
etc…

10 minutes Rest

Part B: "The Make Up" – AMRAP 20 min (alternating) for Reps of:

5 Squat Cleans (60/40 kg )
10 Pull-Ups
200 meter Row

*One partner completes a round while the other performs a Max L-Sit, then rests.

Complete part A together, rest exactly 10 minutes, then start Part B together. Score each part separately.

For Part A, each minute on the minute (EMOM) both partners attempt the sequence of Push Press and Burpees ("Death By" style), adding one rep per movement per minute…until one partner is unable to complete a round. Score is the lower of the two partners’ number of rounds and reps completed.

For Part B, partners alternate rounds (eg. one does a round while other attempts a max duruation l-sit then rest). Resting partner will have one attempt to max l-sit (for time) at any point during their rest period. L-sit must be done by placing both hands on 45-lb bumper plates and lifting both feet off the floor with straight legs. L-Site time adds to the score 1 sek = 1 rep

Rx 60/40 kg
Sc1 55/35 kg
Sc2 50/30 kg

FIT
Útihlaup
1-2 storir hlaupahringir

– – – – – – – – –

40 sek on 20 off
4 umferðir

a. Dýfur
b. Axlapressur
c. Sitjandi planki
d. Mountain climbers
e. Framstig
f. Froskahopp

CategoryWOD