Wednesday – 8/28/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
AMRAP x 5
-10/7 Cal Machine
-10 KB Taters
-5 Down Dog to Cobra Push-Up

(Mobility)
-20 sec Goblet Squat Hold
-4 Supine Twists
-20 sec Single Arm KB Front Rack Squat Hold Rt
-4 Scorpions with thumbs up
-20 sec Single Arm KB Front Rack Squat Hold Lt
-4 Spiderman Lunges

(Specific)
Review/Setup for Metcon

METCON
5 Rounds For Time
-7 Deadlifts
-7 Strict Handstand Push-Ups
-7 Thrusters
-7 Muscle-Ups
*Time Cap = 20 minutes
*Pick a deadlift and thruster weight that is heavy, but you know you can do 7 reps unbroken with.

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.

[Strength]
6 Sets of:
Pause Front Squat @ 24×1 + Front Squat
Rest 2 minutes
*Build over the course of 6 sets to your heaviest possible set within the tempo restrictions
*Compare results to July 10, 2019

[Accessory]
1 Set
-100 Banded Glute Bridges

[Gross Conditioning]
4 Rounds, NFT
-20 GHDSU
-5 DBall Cleans (150/100)

[Gymnastics]
For Time
-30 Strict HSPU
*Compare results to July 10, 2019

[Engine Builder]
“AB-30”
For Max Cals
-30 Minute Assault Bike
*Compare results to July 10, 2019