UFO
UFO
Warm-up
6 Minutes For Quality:
250m Row
20 Bodyweight Reverse Lunges
100m Single Arm Farmer’s Carry
250m Row
20 Bodyweight Reverse Lunges
100m Single Arm Farmer’s Carry
Metcon
Metcon (Calories)
AMRAP 5:
200ft Walking Lunge
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining
200ft Walking Lunge
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining
Rest 5min
AMRAP 5:
100ft Single DB Walking Lunge (50/35)
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining
Rest 5min
AMRAP 5:
50ft Double DB Walking Lunge (50s/35s)
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining
Metcon
Metcon (AMRAP – Reps)
Optional CompTrain WOD:
On the 2:00 x 5 Rounds:
9 Bar Facing Burpees
30 Double Unders
Max HSPU’s in Time Remaining
On the 2:00 x 5 Rounds:
9 Bar Facing Burpees
30 Double Unders
Max HSPU’s in Time Remaining
Your score is your HSPU’s
Your score is your calories