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Wednesday 12.20.2017

POSTED ON December 19, 2017

Wednesday | 12.20.2017

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Warm Up:
 
50ft walking quad pull
50ft butt kicks
5 empty bar SDHP
20 hops in place (focus on double under height)
 
x2-3 sets
 
Foundation:
 
A. EMOM 10min
 
2-3 strict Handstand Push Up + 5-7 kipping hspu
 
*Scaled is :35 Handstand hold
*Scaled 2 is 8 pike handstand push ups off box. (see youtube video)
Metcon:
 
Level 1 (RX)
 
1min ME Toes 2 Bar
1min ME SDHP 95/65
1min ME Double Unders
1min ME Split Jumps
1min Rest
x3
Level 2 (Intermediate)
 
1min ME Toes 2 Bar
1min ME SDHP 75/55
1min ME Double Unders
1min ME Split Jumps
1min Rest
 
x3
 
Level 3 (Beginner)
 
1min ME Hanging Knee Raises
1min ME SDHP 65/45
1min ME Single Unders
1min ME Lunge Steps
1min Rest
 
x3

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