Sunday
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
2 SETS
10 Bootstrappers w/ Pause in the bottom
5 Push-Up to Pike w/ Pause in Pike
2 SETS
10 Bootstrappers w/ Pause in the bottom
5 Push-Up to Pike w/ Pause in Pike
Immediately Into…
2 SETS
10 Tempo Narrow Air Squats (2020)
10 Tempo Strict Barbell Press (2020)
Immediately Into…
2 SETS
10 Alt. Cossack or Curtsy Squats
5 Push Press w/ :02 Pause in the top
Skill
Metcon
3 SETS FOR QUALITY
10/10 Tempo Box Step Ups (30X1)
4 Shoulder to OH w/:02 Pause at the top*
10/10 Tempo Box Step Ups (30X1)
4 Shoulder to OH w/:02 Pause at the top*
*Start Moderate, build to Moderate-Heavy. Barbell comes from the floor.
(No Measure)
Workout
Metcon (Time)
FOR TIME*
30-20-10-30-20-10
Box Jump Overs (24/20)
Alt. Pistol Squats or Air Squats
30-20-10-30-20-10
Box Jump Overs (24/20)
Alt. Pistol Squats or Air Squats
*After each full set, complete 8 Shoulder to Overhead (155/105)|(115/75)
(Score is Time)
KG BB: (70/45)|(50/35)
