11/14/17

13
Nov

11/14/17

Tuesday

Gymnastic (push)

Option A if you have HSPU

3 Rounds:
Set #1 – 20% Strict Handstand Pushups
Set #2 – 15% Strict Handstand Pushups
Set #3 – 10% Strict Handstand Pushups
2:00 Rest

*Based off percentages, we have three sets per round below. Rest as little as needed between sets, with a full
2:00 between rounds. Our goal is to move with urgency, but each set is intended to be unbroken.

Option B- Pike HSPU

3 Rounds:
Set #1 – 20% Strict Handstand Pushups
Set #2 – 15% Strict Handstand Pushups
Set #3 – 10% Strict Handstand Pushups
2:00 Rest

Option C (Life)-Seated Heavy nuetral Grip DB presses

3 Rounds:
Set #1- 5 reps
Set #2- 3 reps
Set #3- 1 rep
rest 2:00 between sets

Metcon
Fitness
5 Rounds:
15 Power Snatches (75/55)
30 Double Unders(jumping thigh taps/120 singles)
200 Meter Run

*Subs for the run
250 Meter Row
20/14 Calorie Schwinn Bike
14/10 Calorie Assault Bike

Life
AMRAP in 12
100m run
16 alt. DB reverse lunges
10 push ups

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