Wednesday, 7/19/17

Bulletproof Shoulder

Metcon (No Measure)
* Narrow Grip High Pull: establish your 10 rep max in 3 sets
* Rest as needed between sets
* Wall Facing Handstand Hold: accumulate 105 seconds
* If you were able to complete 105 seconds unbroken Wall Facing Handstand Hold, then try to accumulate 10 x 5 seconds each arm in a 1 Arm Handstand Hold

(13min)

Metcon

Metcon (2 Rounds for reps)

EMOM 12
Minute 0,4,8 – Max row for Meter
Minute 1,5,9- 1 min rest
Minute 2,6,10 – Max rep double unders
Minute 3,7,11- 1 min rest

Record total distance you rowed and total double under reps.

Metcon (Time)

3 rounds for time
30 KB swings 1.5/1 pood
20 triple unders/ 20 Double unders/ 15 Double under attempts
Run 400m

 

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