05/11/2018

05/11/2018

  May 11, 2018
05/11/2018

Tongues out, guns out! #painface
Metcon
“Friend-ship” (AMRAP – Rounds and Reps)
AMRAP 20:
With a partner
200 Meter Run, alt every 100m
20/14 Calorie Bike
2 Rounds:
4 Bar Muscle-ups
8 Kipping Handstand Push-ups
16 Air Squats

R+(OPEN): as written
RX(PERFORMANCE): calorie row, 2 rounds of 5 pullups, 10 pushups, 15 air squats
Scaled(FITNESS): calorie row, 2 rounds of 5 ring rows, 10 knee pushups, 15 air squats

Target Rounds 4+
Next Level
Paused Front Squat (10×1 – across)
10 Sets of 1:
6 Seconds Down
1 Second Pause In Bottom
Metcon (No Measure)
Midline Conditioning
Not For Time:
50-40-30-20-10:
AbMat Sit-Ups
25-20-15-10-5
banded good mornings
Endurance
See Endurance Programming (No Measure)