Wednesday
Warm-up
Warm-up
2 ROUNDS
:30 Bike (EZ-Mod)
10 Air Squats
5/5 SA DB Arnold Press
5 Inch Worms
:30 Bike (EZ-Mod)
10 Air Squats
5/5 SA DB Arnold Press
5 Inch Worms
2 ROUNDS
:30 Bike (Mod-Hard)
20 Mountain Climbers
5/5 Split Squat*
5 Push-Up to Pike**
*2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will make contact with the floor before the foot does. Athletes that find this too challenging can perform the Split Squats or Reverse Lunges
**2nd Round Perform 5 Pike Push-Ups
Skill
Metcon
3 SETS FOR QUALITY
:30 Handstand Hold
3 Strict HSPU Lowers (:03 Descent)
10 Slow Narrow Stance Air Squats
:30 Handstand Hold
3 Strict HSPU Lowers (:03 Descent)
10 Slow Narrow Stance Air Squats
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
5 Strict Handstand Push-Ups
10 Alt. Pistol Squats
15/12 Cal Bike
5 Strict Handstand Push-Ups
10 Alt. Pistol Squats
15/12 Cal Bike
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
