September 8, 2020

Tuesday, September 8th 2020

Warm-up
A. General
EMOM 4
Odd:
-60sec Bike/Row/Ski
Even:
-5 Band pull aparts + 2sec T hold each rep
-Rotating hip 90/90 in remaining time

B. Specific
3 sets
-6 Pause wall balls (pause in the bottom)
-6 Pause ring rows

Gymnastics
Metcon (Time)
3 sets, rest 2 minutes between sets
15 Pull-ups
15 Wall Balls @20/14 lbs

Time cap: 12mins

Metcon
Metcon (Time)
3 rounds for time
20/15 Cal Row
10 HSPU
10/8 Cal Row
10 Hang power snatch 115/75lbs

Rest 1 minute between rounds

Time cap 15mins

Cool down
Easy row 2 minutes

Tricep stretch using an empty barbell
1 minute/side