Thursday, October 17

October 23, 2019

 

2 Rounds
:30 Dead Hang
1:00 Slow Burpees
:30 Handstand Hold
1:00 Air Squats
:30 Plank

 

Bench Press (4 x 5)

Warmup to 70% for 4 sets of 5. Open athlete's go light, if at all.

 

Metcon (AMRAP - Rounds)

5:00 Bike/Row:
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

2 Rounds:
5 Pausing Overhead Squats (light load)
200m Run
5 Thrusters (light load)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:
Superman Rocks
Hollow Rocks
Overhead Circles
Glute Bridges

5:00 Bike/Row
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

*4 rounds marks completion of each section

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