 GymnasticsHandstand Walk Practice Beg. Scale to Box Around the Worlds -Accumulate 10-15 Walks *Half rotation and back = 1 Walk Int. Spotted Hollowbody Handstand Walk Adv. Accumulate 150ft HS Walk MetCon11min AMRAP: 50x Deadlifts (225/155) 50x HSPU 50x Calorie Row 50x Wall Balls (20/14) MAX Bar Facing Burpees with remaining time (SCALED Option) 50x Deadlifts (185/130) 50x Hand Release Push Ups 50x Calorie Row 50x Wall Balls (14/8) MAX Bar Facing Burpees with remaining time Rx: Must jump over bar with both feet Notes: The Open is coming! Let's bring in the season with a new variation of an old workout. You'll have to move FAST to make it to the burpees on this one. PostBanded Face Pulls
3x12
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 MetConFor Time:
4 rounds 400m Run 10x Bar Facing Burpees (Time Capped at 15:00) -Rest 3mins 4 rounds 400m Run 20x Wall Ball (20/14) (Time Capped at 32:00) -Rest 3mins Build to a 2RM Deadlift (Time Capped at 42:00)  MetCon40-30-20-10 Deadlifts (95/65) 20-15-10-5 Burpees Over Bar -Rest :60 after each round PostGoblet Cossacks Squat; 2x8/side
Then 1/2 Pigeon; 2mins/side |
AuthorCoach Erin |
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