Thursday
Warm-up
Warm-up
2 SETS
5 Inch-Worms
10 Strict Press w/:02 Pause
20 Crossbody Mountain Climbers
40 Single Unders
5 Inch-Worms
10 Strict Press w/:02 Pause
20 Crossbody Mountain Climbers
40 Single Unders
Into…
2 SETS
5 Cuban Presses
10 Air Squats
10 Up-Downs
25 Double Unders
Extended Warm-up
Metcon
ON A 8:00 RUNNING CLOCK…
Build up to Workout Weights for Shoulder to Overhead*
Build up to Workout Weights for Shoulder to Overhead*
*Barbell comes from floor.
(No Measure)
Workout
Metcon (Time)
FOR TIME*
10-9-8-7-6
Shoulder to Overhead (135/95)|(95/65)
Up-Downs Over Bar
10-9-8-7-6
Shoulder to Overhead (135/95)|(95/65)
Up-Downs Over Bar
Immediately Into…
5-4-3-2-1
Shoulder to Overhead (185/135)|(135/95)
Up-Downs Over Bar
*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set, then complete 25 reps and move on. No additional penalty.
(Score is Time)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (85/60)|(60/42.5)
Cool Down
Warm-up
FOR RECOVERY
1:00 Foam Roll Upper Back
1:00 Foam Roll Lat (L)
1:00 Foam Roll Lat (R)
1:00 Foam Roll Upper Back
1:00 Foam Roll Upper Back
1:00 Foam Roll Lat (L)
1:00 Foam Roll Lat (R)
1:00 Foam Roll Upper Back
(No Measure)
