• Daniel LaPointe

Tuesday, November 22


L-Sit (5 x :30on :30 off)

Use Rings, Paralettes, Boxes *scale - knees to chest hold

Bench Press (4 x 4)

15 mins Time Cap Empty bar x 10 5 reps @ 55% 2 reps @65% 2 reps @75% THEN 4 sets x 4 reps @ 90% 1 RM Bench Press.

Metcon (Time)

''Dianabeth'' For Time (7 mins Time cap) 21 Power Cleans(135/93) 21 HSPU(Kipping is allowed) 15 Power Cleans 15 HSPU 9 Power Cleans 9 HSPU *If you can't finish the wod under 7 mins, your final score is 7:00. Write where you've ended in the comment section.

Scale HSPU w/ Pike Push-ups or HR Push-ups.

3 min Rest/Transition

Use the time to rest/increase the weight

Metcon (Time)

For Time (7 mins TC) 12 Power Cleans(165/113) 25' HS Walk 8 Power Cleans 25' HS Walk 6 Power Cleans 25' HS Walk *25' = 4 mats

Scale 25' HS Walk w/ 2 Full or 4 Half Circles around the box.


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