Wednesday – 10/23/2019

The Workout for Wednesday is:

WARM-UP
3 Rounds
-90 sec Machine
-6 Burpees Pull-Ups
-12 Squat Jumps
-44′ Walking Lunge

3 Rounds
-10 sec Ring Support Hold
-10 sec Ring Dip Hold

METCON
Every 4 minutes, for 20 minutes (5 sets)
-20/15 Cal Row
-20 Wall Balls (20/14)
-8 Ring Muscle-Ups*
*The muscle ups can be done as maximum 2 sets so if you can not complete 8 then scale the reps down. Your slowest round would count here so be aware of your pace from the start.

STRENGTH PARTY
4 rounds
Single Arm DB Bench Press x 12 reps (6/6)
Single Arm DB Bent Over Row x 12 reps (6/6)
Rest 60-90 seconds between rounds

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Gymnastics]
4 Rounds
5 to 10 Strict Toes-to-Bar
5 to 10 Strict Knees-to-Elbows

[Strength]
Double KB Front Rack Reverse Lunges
4×16 reps (8/8)
Rest 90 sec between sets

4 Rounds
Lateral Med Ball Toss x 15 reps
Kneeling Anti-Rotation Hold x 30 sec
*Odd rounds work right side, Even rounds work left side

[Engine]
Bike Conditioning
-10 Minutes @ 80% effort with 10 sec sprint every 2 minutes
-Easy Spin for 2 minutes
x 3 rounds

[Accessory]
Scap Jacked!
3 Rounds
-KB Windmills x 10 reps (5/5)
-Ring plank hold x 45 sec
-KB snatch with 3 sec pause overhead x 10 reps (5/5)

[Body Maintenance]
Hold each pose for 3 minutes:
-Barbell assisted pec stretch
-Band assisted lat stretch right
-Band assisted lat stretch left
-Lacrosse ball pec/lat roll right
-Lacrosse ball pec/lat roll left