Thursday 18/07/2019
Movement Prep
Metcon (AMRAP – Rounds and Reps)
Flow piece
8 Tempo kips
8 Hanging shrugs
Complex (hanging)
20 sec hollow hold
10 v-sit ups
30sec arch hold
8 Tempo kips
8 Hanging shrugs
Complex (hanging)
20 sec hollow hold
10 v-sit ups
30sec arch hold
* this piece is about control and activation don’t rush it tempo is better than speed.
Metcon
2 Hour pace
Metcon (AMRAP – Rounds and Reps)
2km Row
75m Deadball carry (4 lateral laps of the floor)
50 Sumo deadlift high pulls
1mile Run
75 Push-ups
50 AKB swings 24/16
100/65 cal AAB
75 sit-ups
50 Hollow Rocks
75m Deadball carry (4 lateral laps of the floor)
50 Sumo deadlift high pulls
1mile Run
75 Push-ups
50 AKB swings 24/16
100/65 cal AAB
75 sit-ups
50 Hollow Rocks
Rx – 42.5/30
Int – 30/20
Sc – 20/15
Int – 30/20
Sc – 20/15
* Deadball to be tough weight and must be heald above the belly button but below shoulder height. Set the dead balls all up at 1 side of the room toward to front half as to allow barbells to be set toward the back half. Pair up or even groups of 3 and share equipment starting on a different cardio stimulus.
Accessories
Metcon
ROW wod
