20
Oct
10.21.15
Warm-up
8 Rounds
30 Seconds on 15 Seconds off
Plank Hold
100m Row
Side Crunches
Strength/Skill
N/A
METCON
AMRAP in 6 min:
7 Wall Ball (20/14)
8 Box Jump Over (24/20)
rest 3 min
AMRAP in 6 min
3 HSPU
3 KB Swings 70/53
6,6
9,9 etc
rest 3 Min
AMRAP 6 min
20 Mountain Climbers (10 Each Leg)
10 V-Situps
Extra Work
gymnastic:
4 Sets – On rings
5 strict L-sit to Toes 2 rings (legs never go below L-sit)
15 sec. hanging arch hold
olympic:
Bench Press: 5×3 up to 3RM
KB Alt Row: 5×6 each side
Core
300 Flutter Kicks