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Saturday – 1/5/2019

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The Workout for Saturday is:

WARM-UP
EMOM x 6
-Even: 45 sec Machine
-Odd: 45 sec of one of the following
– Spiderman Lunges
– T-Spine Rotations
-Hollow Hold/Arch Hold (switch half way)
– S-Waves/O-Waves (switch half way)

WOD SPECIFIC
2 Rounds
-5 Banded 1-Arm Press /arm
-5 Banded Forward Lunges /arm
-5 Banded OHS
2 Rounds
-10 Banded Leg Abductions /leg
-5+5 Scap Pull-Ups + Bar Kips

METCON
6 Rounds for Time (CAP = 15 minutes)
-10 Overhead Squats (95/65)(Rx+135/95)
-10 Toes-to-Bar
[Rest 5 minutes]
4 Rounds for Time (CAP = 10 minutes)
-10 Handstand Push-Ups
-10 Deadlifts (185/125)(Rx+225/155)

EXTRA CREDIT
[Gymnastics Conditioning]
For Time
20 Rope Climbs (no jumping to start)

[Conditioning]
Row + Ski Erg
5 Rounds, each for time
-500m Row
-250m Ski
Rest 3:00

[Accessory]
4 Sets
-50′ Banded OH Walk
-10 Banded Snow Angels

[Midline]
5 x 10 Pike Pulls on Rower