Perpetual Fitness – Open Gym
Practice session for 330 Throwdown on Sunday!
Metcon (Time)
21-15-9
Synchro Thruster
Bar Facing Burpees
8 min cap
2 min rest
Split Jerk (1 RM)
8 min to build to 1RM Shoulder to OH
2 min rest
Metcon (Time)
P1: 6 min cap
– 28 | 21 cal row
– 20 TTB | K2W
– 20 OHS (65 | 55)
Metcon (Time)
P2: 6 min cap
– 28 | 21 cal bike
– 30 Pull-ups | Ring Rows
– 20 Snatches (65 | 55)
Squat Clean (1 RM )
8 min to build to 1RM
2 min rest
Metcon (AMRAP – Reps)
6 min skill WOD
– 5pt: Pistols | Shoulder Taps
– 4pt: HSPU | 1/2 HSPU
– 3pt: C2B | Plate G2OH
– 2pt: MB Sit-ups (14 | 12)
– 1pt: DU | Singles
Metcon (AMRAP – Rounds and Reps)
AMRAP 22:
– 50 Synchro Deadlifts (95 | 75)
– 50 Wall Balls (14 | 120
– 25 Synchro Hang Cleans (95 | 75)
– 25 KBS (44 | 35)
– 10 Synchro Front Squats (95 | 75)
– 10 Rope Climbs | Pull to Stands