8/16/17

Skill / Strength:

1a) Handstand Push-up: 4 x 5-7. Rest
90s.
– Adv: Strict or Deficit
– Int: Shoulder Press: 5 x 5
– Beg: DB Shoulder Press: 4 x 8
1b) Rope Climb: 4 x 2-3. Rest 90s.
– Adv: Legless
– Int: Legs
– Beg: Ring Rows w. pause at top: 4 x 8.

 

Metcon :

“Lungs”
For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
L2: (14, 10)
L1: (10, 8) (Reps of 15-12-9)
20:00 Cap

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