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STRENGTH
1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s.
– adding weight each set
1b) Elevated Foot Ring Rows: 6 x 10. Rest 45s.
METCON
”Open WOD 12.1”
AMRAP 7:
Burpees
EXTRA CREDIT
Alternating DB Curls: 3 x 10 ea. Rest 60s.
WOD: Bench Press, Ring Rows & Burpees Read More »
STRENGTH
1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.– (palms facing in)
1b) Ring Rows w. rotation: 4 x 12. Rest 30s.– pronated to neutral grip
METCON
EMOM 12:ODD Minutes: Handstand Push-up Volume Accumulation or Practice
EVEN Minutes: Double Unders Volume Accumulation or Practice
*Score = total reps of HSPU
Beginner:ODD Minutes: Handstand ProgressionEven Minutes: 40 Single Unders
Then once EMOM is complete,Not for time:21-15-9Push-ups DB Hammer Curls
Bench Press, Ring Rows, Handstand Push Ups, Double Unders Read More »
