Thursday, October 24

October 23, 2019

 

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

 

Bench Press (5 x 5)

Warmup to 70%
Increase Weight Each Set

 

Metcon (AMRAP - Rounds)

At low intensity...

** Part A
3:00 Bike (Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds:
3 Slow Wall Squats
3 Walkouts
3 Russian Baby Makers

** Part B
3:00 Bike (Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds (moderate intensity):
300 Meter Row
5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
10 Dumbbell Hang Clean and Jerks (light load)
10 Barbell Overhead Squats (light load, if not empty)
*Rest :45s-1:00 between efforts. Aim is to fully control intensity.

** Part C
3:00  Bike (Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 each direction)

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