Wednesday – 8/14/2019

The Workout for Wednesday is:

WARM-UP
(Primer/Mobility)
-1:00 Machine
-10 Spiderman Lunges
-10 Shoulder Taps + Toe Taps
-1:00 Machine
-10 Jumping Air Squats
-10 Bar Kips
-1:00 Machine
-10 DB Thrusters
-10 Jumping Pull-Ups

(Specific)
Review/Setup for Metcon

METCON
AMRAP x 40 Minutes
Max Cal Machine… with a twist 🙂

At 3,2,1,GO! Perform the following….

21-15-9
Thrusters (75/55) (Rx+ 95/65)
Jumping Pull-Ups (Rx+ Pull-Ups)

When the clock reaches 10:00, perform…

30 Devils Presses (35/25)(Rx+ 50/35)

When the clock reaches 20:00, perform…

21-15-9
Deadlifts (185/125)(Rx+ 225/155)
Handstand Push-Ups (Rx+ Strict HSPU)

When the clock reaches 30:00, perform…

-30 DB Thrusters (35/25)(Rx+ 50/35)
-100 Double-Udders (Rx+ 150)

Finish Strong! Score = Total Cals completed 40:00

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]
2 Rounds
-30 sec Wall Sit (add load to front rack if needed)
-30 KB Goblet Squats
-30 sec Wall Sit
-30 Double KB Deadlifts
Rest 90 seconds

[Midline Conditioning]
4 Rounds
-10 Suitcase Deadlift @ 2011 /side
-30 sec Supine GHD Plank

[Gymnastics]
EMOM x 6 Minutes
-1 to 4 Strict HSPU + 6 Shoulder Taps + 1 to 4 Strict HSPU
*You do not need to do the same amount of reps on the front end as you do on the back each set. Put more of your reps on your second set to start and ramp it up over time by increasing reps on the first set. Score = total HSPUs completed.

[Engine Builder]
For Time
300/200 Cal Assault Bike