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Monday 10.08.2018

POSTED ON October 7, 2018

Monday | 10.08.2018

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Warm Up:
 
:15 KB Hold Overhead L/R
10 Push-up T
5 Sumo Inch Worm
5 Empty Bar Deadlifts
 
x3
 
Foundation:
 
A. Every 2min x5
 
3.3.3 deadlift 75-85%+
 
Metcon:
 
RX (Level 1)
 
10/10 KB Hang Snatch 53/35
21 Handstand Push-ups
8/8 KB Hang Snatch 53/35
15 Handstand Push-ups
5/5 KB Hang Snatch 53/35
9 Handstand Push-ups
 
For Time
Intermediate (Level 2)
 
10/10 KB Hang Snatch 35/26
21 Handstand Push-ups
8/8 KB Hang Snatch 35/26
15 Handstand Push-ups
5/5 KB Hang Snatch35/26
9 Handstand Push-ups
 
For Time
 
Beginner
 
10/10 KB Hang Snatch 35/26
21 Pike Handstand Push-ups off box
8/8 KB Hang Snatch 35/36
15 Pike Handstand Push-ups off box
5/5 KB Hang Snatch 35/26
9 Pike Handstand Push-ups off box
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
10 Bottom of Squat Thorax Twist
1min Lizard L/R
1min Pigeon L/R

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