Thursday
Warm-up
Warm-up
3 ROUNDS
1:00 Row (EZ Pace)
6 Push-Up + Alt. Groiner
8 Wall Ball Push Press**
10 Alt Wall Ball Single Leg RDL
1:00 Row (EZ Pace)
6 Push-Up + Alt. Groiner
8 Wall Ball Push Press**
10 Alt Wall Ball Single Leg RDL
**Round 2 perform Wall Ball Front Squats; Round 3 perform Wall Ball Thrusters
Extended Warm-up
Metcon
3 SETS FOR QUALITY
:30-1:00 Handstand Hold
10 Slow Barbell Good Mornings
1:00 Row*
:30-1:00 Handstand Hold
10 Slow Barbell Good Mornings
1:00 Row*
*Increasing efforts each round. Start EZ, increase to Hard.
(No Measure)
Workout
OPEN 17.4 (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
55 Deadlifts (225/155)|(155/105)
55 Wall Balls (20/14)|(14/10)
55 Cal Row
55 Handstand Push-Ups
55 Deadlifts (225/155)|(155/105)
55 Wall Balls (20/14)|(14/10)
55 Cal Row
55 Handstand Push-Ups
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
KG BB: (100/70)|(70/55)
KG WB: (9/6)|(6/5)
