Wednesday – 2/5/2020

The Workout for Wednesday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Strict Press x 5 reps
*Work up to a 5RM for the day. No legs and keep your heels down!

METCON
For Time OR Max Reps
5 Rounds – 2:00 ON / 1:00 REST
-10 Devils Press (choose challenging weight)
-33 Toes-to-Bar (Scale: Hanging Knee Raises)
-10 Devils Press
-27 Handstand Push-Ups (Scale: Hand Release Push-Ups)
-10 Devils Press
-21 Chest-to-Bar Pull-Ups (Scale: Pull-Ups)
-10 Devils Press
-15 Strict Handstand Push-Ups (Scale: Hand Release Push-Ups)
-10 Devils Press
-9 Ring Muscle-Ups (Scale: C2B Pull-Ups)

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.

[Accessory]
-100 Banded Hamstring Curls
-100 Banded Crunches

[Applied Strength]
EMOM x 15
-1 Clean + 1 Clean (Touch-n-Go)
*Work up

[Engine Builder]
Max Aerobic Power Day
15 Rounds
-Bike 40 seconds
-Rest 20 seconds

Row Sub: Yes
Run Sub: Yes
Ski Sub: Yes
*Track your Cals/Distance each interval.