Tuesday, May 7

Week #6 of Grunt Work. Three parts today. 1. 50 Strict HSPU for time. Seen as a total in the recent Open, this will be a benchmark of ours to train to alongside the max-effort set number. 2. Conditioning. "Lead Foot", a repeat workout last completed in August of last year. 3. Recovery Bike. 15:00 at a restorative pace, setting up tomorrow for success. ACTIVATION 15/12 Calorie Row, 5 Russian Baby Makers 15/12 Calorie Row, 10 Spiderman + Reach (5/side) 15/12 Calorie Row, 15 Glute Bridges Followed by 2 Rounds: Walkouts 5 Scap Retractions 5 Kip Swings :30s Childs Pose Followed by 1 Round (moderate intensity): 15/12 Calorie Row 5 Burpees 3 Strict Pull-Up

50 Handstand Pushups (Time)

For Time: 50 Handstand Pushups *10:00 Time Cap Rx+ Strict This total was seen in this past year's Open, and will be a benchmark of ours going forward which we will be use in conjunction with our max-effort set.

“Lead Foot” (AMRAP - Reps)

AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/10 Calorie Row 15 Burpees 15 Pull-ups

Total Reps Recored for Score


Metcon (Time)

15 Minute Recovery Effort A higher intensity workout calls for a steady recovery. The light movement here will bring about a smoother recovery. If we have access to an Erg Bike today, let's use it.

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