Wednesday, December 14

December 14, 2016

 

 

Handstand Walk (4 x (:30 on/:30 off))

If you don't have HS Walks do one of the following

*Progressions;
Wall Climbs, Shoulder taps, Box half circles, Box pike holds, Pike holds to shoulder taps

 

Bench Press (4 x 5)

*12 mins Time Cap to finish your work.

5 reps @55%
5 reps @60%
THEN
4 sets of 5 @ 75% 1 RM Bench Press

*SUPERSET w/ Single arm KB Rows

 

Single Arm DB/KB Row (4 x 5)

Retract Scap, Keep trap off

 

Metcon (Time)

Switch every 6 minutes!(AKA 6 mins TC for each stage)

A- For Time:

40 Back Squats(185/123) - Starting off the floor.

B- For time:

25 SDHP(95/63)
50 Push Ups
25 SDHP(95/63)

C- For time:

30 Slamball(20/10)
40 T2B
30 Slamball

Note your score for each stage. Lowest score is 24:00 mins(If you can't finish any stage under 8 mins)

 

Rx+ (205/133), (115/73), HSPU, (30/20)

Scale T2B w/ K2C-K2E-Tucks
If you are not Rx'ing on 1st stage Go AHAP!

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