Handstand Push Ups, KB Rows
Strength:
1a) HSPU: 5 x 5-7. Rest 45s.
1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.
Metcon:
For Time:
30 Barbell Burpee Clusters (95,65)
(Burpee, Clean, Thruster)
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Strength:
1a) HSPU: 5 x 5-7. Rest 45s.
1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.
Metcon:
For Time:
30 Barbell Burpee Clusters (95,65)
(Burpee, Clean, Thruster)
Handstand Push Ups, KB Rows Read More »
Strength/Skill:
1.) Pull Up Training:
4 rounds of:
8-10 wide pronated inverted rows
6-8 dumbbell hammer curls
:90 rest
2) Handstand Push Ups + Toes to bar: 2 sets of 5 each
Metcon:
20:00 AMRAP:
400 meter run
15 toes to bar
12 front rack walking lunges (50/30)
9 handstand push ups
:60 rest
Accessory Work:
Overhead Banded Tricep Extensions: 3 x 20, :60 rest
Pull Up Training, Toes to Bar, Handstand Push Ups Read More »