12.31.19
Metcon
Complete 2 sets of:
1 min/side Banded OH Complex
10 Ring Reverse Flys
10/side Banded External Rotations with elbow close to torso
10 Banded Pull Aparts
10 steps in each direction of Banded Monster Walks
10 Banded Squats (3 sec hold at the bottom)
1 min/side Banded OH Complex
10 Ring Reverse Flys
10/side Banded External Rotations with elbow close to torso
10 Banded Pull Aparts
10 steps in each direction of Banded Monster Walks
10 Banded Squats (3 sec hold at the bottom)
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
Time Cap: 35 mins
Metcon
Optional Extra Work
Complete 4 sets as follows:
10-8-6-X Close Grip Bench Press (down in 3 secs)
Rest 30 secs
10-8-6-X Pendlay Row
Rest 2 mins
For X add 10 lbs each side and go for a max rep with that weight (same as yesterday)
Complete 3-4 Sets of:
4 Swiss Ball Tuck Flexion Plank + 2/side Alternated Feed (slow and controlled)
15 Swiss Ball Forearm Body Saw
10-15 sec Tuck Hold on Paralletes
Rest 90 secs
