Skill
8min HSPU or Handstand Hold practice
Intent: Spend 5min reviewing modifications and standards. Adv. should complete 20-25 HSPU/Strict
Metcon
Teams of 2
6min AMRAP
10 Box Jumps w. step down (24,20)
10 Wallballs (20,14)
-2min Rest-
6min AMRAP
10 Front Rack Reverse Lunges (75,55)(L+R=2)
10 Power Snatch (75,55)
-2min Rest-
6min AMRAP
10 Box Jumps w. step down (24,20)
10 Wallballs (20,14)
*One athlete completes a full round at a time.
L2: (20,14)(14,10)(65,35)
L1: (Alt. Step-ups) (Russian Swings/Goblet Squats in place of Power Snatch/OHS (35,25)
*Score = total rounds of entire workout
6min AMRAP
10 Box Jumps w. step down (24,20)
10 Wallballs (20,14)
-2min Rest-
6min AMRAP
10 Front Rack Reverse Lunges (75,55)(L+R=2)
10 Power Snatch (75,55)
-2min Rest-
6min AMRAP
10 Box Jumps w. step down (24,20)
10 Wallballs (20,14)
*One athlete completes a full round at a time.
L2: (20,14)(14,10)(65,35)
L1: (Alt. Step-ups) (Russian Swings/Goblet Squats in place of Power Snatch/OHS (35,25)
*Score = total rounds of entire workout
Intent: 1 works 1 rest should allow for max output during each 6min AMRAP. Score = total rounds, try to match AMRAP #1 to AMRAP #3
$ Out
Complete 5:00 of “cooldown work”
bike, run or rower at a below 75% Max HR
Then,
Complete 5:00 of Tissue Work/Static Stretching.
Pick 2-3 “problem areas” and spend some time on them.
bike, run or rower at a below 75% Max HR
Then,
Complete 5:00 of Tissue Work/Static Stretching.
Pick 2-3 “problem areas” and spend some time on them.