Saturday, November 2

November 5, 2019

 

ACTIVATION

2 Rounds:
200m Run or 250/200m Row:
After each, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar

 

Tippy Toes (Time)

For Time:
200 Meter Run, 21 CTB Pull-Ups, 21 Burpees
200 Meter Run, 21 Calorie Row
200 Meter Run, 15 CTB Pull-Ups, 15 Burpees
200 Meter Run, 15 Calorie Row
200 Meter Run, 9 CTB Pull-Ups, 9 Burpees
200 Meter Run, 9 Calorie Row

This is a modified version of "Tip Toes" completed on April 8 of this year.
STIMULUS
• 21-15-9 of work on the CTB's, Burpees, and Row calories, with a 200 meter runs separateing the gymnastics from the rower.
• Regular burpees, with the aim being the additional metabolic/fitness that challenges our work on the pull-up bar.
• The movement of focus here is the CTB pull-ups. Getting reps in here to keep the movement fresh.

Metcon (AMRAP - Reps)

On the 3:00 x 4 Rounds:
2 Rope Climbs (15')
15 Kettlebell Swings (70/50)
Time remaining - Max Strict HSPU

Each 3:00 window starts with the "buy-in", of the rope climbs and KBS. Any time remaining until the 3:00 closes is time towards accumulating our score for the day, the strict handstand pushups.

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

November 13, 2019

November 13, 2019

November 13, 2019

November 13, 2019

November 13, 2019

November 13, 2019

November 13, 2019

November 5, 2019

November 5, 2019

November 5, 2019

Please reload

Archive