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Thursday 07.16.2020

POSTED ON July 15, 2020

Thursday | 07.16.2020

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Warm Up:
:30 handstand hold 2 skin the cat
2 candle sticks
5 clapping push ups
X2
 
Foundation:
A1.) Half Kneeling Dumbbell Arnold Press 3 sets 10/10; rest :30/:45
A2.) Pull Up Complex 3 sets of 2.2.2.2; rest 1-2min
(perform as a cluster but as the following 2 supinated 2 pronated 2 supinated 2 pronated 10 seconds rest in between clusters; add weight if needed.)
 
Metcon: 20min EMOM “Coast to Coast”
 
Level 1:
1st min 8 Turkish sit ups (not get ups) 53/35
2nd min Air bike 15/12 Cals
3rd min 8 Turkish sit ups (not get ups) 53/35
4th min ME chest 2 bar pull ups
*score chest 2 bar
Level 2:
1st min 8 Turkish sit ups (not get ups) 35/26
2nd min Air Bike 12/9 Cals
3rd min 8 Turkish sit ups (not get ups) 35/26
4th min ME pull ups
*score pull ups
 
Level 3:
1st min 8 Turkish sit ups (not get ups) 26/18
2nd min AB 12/9 Cals
3rd min 8 Turkish sit ups (not get ups) 26/18
4th min ME hollow to arch kips or ring rows
*score hollow to arch swings or ring rows
 
ROMWOD: 2 rounds
1min seal stretch
1min half saddle L/R
1min childs pose

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