 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
0 Comments
 StrengthSnatch -Take 12mins to build in weight 1x@80% 1x@85% 2x1@90% EMOM; 6mins 2x @65- 70% MetCon10min Time Cap 30x Cal Bike 30x HSPUs 30x Cal Row 30x Alt. Hang DB Snatch (50/35) ME Bar Muscle-Ups in Remaining Time Notes: We open the 10min Time Cap with the bike and mix in the rower also. Scale the HSPUs as needed. It will take some work to get to the Bar MUs so push the pace throughout the 10min window. PostDips
3 x 6-10 reps  Coach Kendree StrengthTempo Pull-Ups 5x3 w/ :03 Eccentric -Weighted if possible and use a spotter if needed Met-ConFor Time:
Buy-In 100x Double Unders 3RFT: 15x HSPUs 12x Box Jump Cash-Out 100x Double Unders |
AuthorCoach Erin |
RSS Feed