Wednesday – 7/24/2019

The Workout for Wednesday is:

WARM-UP
(Primer/Activation)
2 Rounds
-15 sec Jumping Jacks
-15 sec Air Squats
-15 sec Min Climber
-15 sec Jump Squat
2 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank
-15 sec Side Plank

(Specific)
Review and Setup for metcon

METCON
4 Rounds For Time
-300m Run (Rx+ 400m)
-20 Deadlifts (115/75)(Rx+ 30 reps @ 155/105)
-15 Pull-Ups (Rx+ 20 C2B)
-10 Thrusters (115/75)(Rx+ 155/105)
-300m Run (Rx+ 400m)
*Rest 4 minutes 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.

[Accessory]
2 Sets
-40 Banded Hamstring Curls
-20 Banded Good Mornings

4 sets
-30 sec Supine GHD Hold
-15 GHDSU
-30 sec Bearhug DBall Hold (150/100)
-Rest 2:00

[Strength]
EMOM x 8 Minutes
1 Pause Front Squat @ 24×1
*Choose 1 load for all 8 sets. The heaviest load you used last week would be a good, but ambitious goal. See how you feel when warming up.

[Gross Conditioning]
4 Sets
-10 KB Suitcase Deadlift each side
-100′ Single Arm KB Front Rack Carry each side
Rest as needed between sets

[Gymnastics]
EMOM x 6
-10 sec HS Hold + Strict HSPU* + 5 sec HS Hold
*Last week you performed 4-7 strict handstand push-ups after the hold. This week you’ll want to hit the average number of reps you maintained last week for all six sets.

[Engine Builder]
2 Sets
20 minute Assault Bike @ 30 minute Max Cal Pace
Rest 4 minutes