Blog Search

Tuesday – 12/4/2018

By: 0

The Workout for Tuesday is:

WARM-UP
3 Rounds
-30 Jumping Jacks
-10 Burpees

WOD SPECIFIC
-Wrist Mobility
-10 Inchworms
-10 Plank Walks on Rower
-10 Pike Pulls
-3 Wall Walks
-10 Shoulder Taps

GYMNASTICS
Handstand Walk
5 x 50′ in sets of either 25′ or 10′
Rest as needed between sets

METCON
For Time (CAP = 12:00)
30 – 20 – 10
-American KB Swings (55/35)(Rx+70/55)
-Burpee Box Jumps (24/20″)
*All hips, have fun

EXTRA CREDIT
[Gymnastics]
8 Sets
-8 Leg Raises
-8 V-Ups
-8 Toes-to-Bar
*Goal here is to get your hip flexors more endurance for TTB. Rest exactly 1 minute between sets. Reduce reps as needed.

[Engine]
Assault Bike
E3MOM for 5 Rounds
-20/16 Cals
*Go as hard as you can on this one. Each set is a full effort.

[Accessory]
3 Rounds
-15 Band Pull-Aparts
-10 W Pull-Aparts (CLICK HERE)
-5 Band W to Y Press (CLICK HERE)

[Gross Conditioning]
5 Rounds
-50′ Handle Carry
-20 Hip Extensions
-50′ Bear Hug D-Ball Lunges
-20 GHDSU

[Movement Conditioning]
-100 Push-Ups
-100 Ring Rows

[Core]
Turkish Get-Ups
4 x 10 (heavy-ish)