Thursday

Metcon:

[OPEN + PERFORMANCE + FITNESS]

For Time:

4 x Shuttle Runs + 2 x Kettlebell Farmers Carry Shuttles

4 x Shuttle Runs + 2 x Kettlebell Front Rack Carry Shuttles

4 x Shuttle Runs + 2 x Banded Kettlebell GunWalk Shuttles

4 x Shuttle Runs + 2 x Kettlebell Mixed Grip Shuttles

4 x Shuttle Runs + 2 x Sandbag Carry Right Shoulder Shuttles

4 x Shuttle Runs + 2 x Sandbag Carry Left Shoulder Shuttles

4 x Shuttle Runs + 2 x Sandbag Bear Hug Carry Shuttles

2 x Shuttle Runs + 1 x Kettlebell Farmers Carry Shuttle

2 x Shuttle Runs + 1 x Kettlebell  Front Rack Carry Shuttle

2 x Shuttle Runs + 1 x Banded Kettlebell GunWalk Shuttle

2 x Shuttle Runs + 1 x Kettlebell Mixed Grip Shuttle

2 x Shuttle Runs + 1 x Sandbag Carry Right Shoulder Shuttle

2 x Shuttle Runs + 1 x Sandbag Carry Left Shoulder Shuttle

2 x Shuttle Runs + 1 x Sandbag Bear Hug Carry Shuttle

• [OPEN] 70/44 KBS, 150/100 Sandbag

• [PERFORMANCE] 53/35 KBS, 150/100 Sandbag 

• [FITNESS] 44/26 KBS, 60/40 Sandbag

• Shuttles= (40’ down and back = 80’ total)

• GunWalk Video = Towel Gun Walk (we will use green bands instead of towels)
• Mixed Grip Carries are one hand in farmers carry + 1 hand in front rack (distribute work evenly)

• All Carries Must Be Walked!

• Time isn’t as important as time under tension in good positions

• Comment OPEN, PERFORMANCE, FITNESS

• Just over 1 mile covered today in total distance!

• Have fun with this one!

 

Accessory: 

4 Giant Sets of:

Seated Clamshells x 30

Banded Hamstring Curls(prone) x 30