Metcon

Sunday, March 22, 2020

Home Gym

Warm Up

1 min of each of the following
jog
quad stretch/lunge
bear crawl
jog
air squat
boot strappers
jog
burpees
left/right/center
jog
face up/face down scorpion
ring rows (pulled against rig)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Dumbbell Push Presses (50/35lbs)
Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lbs)
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Hand Release Push-Ups

I used a 20" box and 20ish lb dumbbells - 2 rounds + 11 reps

I did normal burpees - 3 rounds + 17 reps

I scaled to 5 pull-ups, 10 sit-ups and 15 hrpu per round - 2 rounds + 5 reps

Home Gym

I kicked the home gym up a notch by installing some plywood backers and giving the wall a coat of paint. I went with 100 mph red.  I actually preferred stiletto red, but did not want to tell my wife I painted my gym stiletto red.  I also found a new timer app that has a much larger font (Sean's Big Timer).  I also found a way to stream Sirius XM music and did the WOD to 80's music.

The space is more than sufficient.  Today's workout required me bringing up the jump boxes and the dumbbells.  When pulling Olympic lifts, I still prefer pulling my wife's car out the second bay in case I need to bail, but for most stuff I do a single bay is sufficient.