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Wednesday 04.24.2019

POSTED ON April 23, 2019

Wednesday | 04.24.2019

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Warm Up:
 
:30 Reverse Pass Throughs
:30 Scap Push-ups on elbows
:30 Bird Dogs
:30 Dead Hang
 
x3
 
Foundation:
 
12min EMOM
 
1st min KB left arm Single Arm Press @90-92% of 10RM
2nd min :45 Heavy Double KB Front Rack Hold
3rd min KB right arm Single Arm Press @90-92% of 10RM
 
Metcon:
 
(Level 1) RX
 
21 Handstand Push-ups
21 Ring Dips
3 Rope Ascents
15 Handstand Push-ups
15 Ring Dips
2 Rope Ascents
9 Handstand Push-ups
9 Ring Dips
1 Rope Ascent
 
For Time
Level 2 (Intermediate)
 
21 Handstand Push-ups to ab mat
21 Ring Dips from knees
3 Rope Ascents
15 Handstand Push-ups to ab mat
15 Ring Dips from knees
2 Rope Ascents
9 Handstand Push-ups to ab mat
9 Ring Dips from knees
1 Rope Ascent
 
For Time
 
Level 3 (Beginner)
 
21 Piked Handstand Push-ups
21 HRPU
6 Hanging Hip Taps
15 Piked Handstand Push-ups
15 HRPU
4 Hanging Hip Taps
9 Piked Handstand Push-ups
9 HRPU
2 Hanging Hip Taps
 
For Time
 
Cool Down:
 
2 Rounds For Quality
 
1min Shoulder T right
2min Puppy Dog
1min Shoulder T left
2min Straddle
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