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Components

Metcon

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WOD

Tuesday

Warm-up

1 ROUND
7 Scap Pull-Ups
7 Scap Push-Ups
6 Bootstrappers
20 Mountain Climbers

Into...

1 ROUND
:30 High Plank
10 Knee Push-Ups
10 Air Squats
10 Tuck Ups

Into...

1 ROUND
3 Strict Pull-Ups*
3 HR Knee Push-ups
10 Jumping Squats
:20 Hollow Hold

Skill

Metcon (No Measure)

4 SETS FOR QUALITY
:20 Hollow Body Bar Hang
3 Strict Hollow Body Pull-Ups
5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets-

(No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTES
4 Strict Pull-Ups
8 Front Squat (135/95)|(95/65)
12 Hand Release Push-Ups

(Score is Rounds + Reps)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, September 29, 2020

Male Athletes

Carlos
Olivares

6:00AM GYM CLASS

9 + 2

Ramon
Fereira

6:00AM GYM CLASS

7 + 18

Kenneth
Vera

6:00AM GYM CLASS

7 + 3

Gabriel
Fernandez

6:00AM GYM CLASS

6 + 4

Orazio
Tata

7:30AM GYM CLASS

5 + 0

115 lbs

Female Athletes

Maeve
Jackson

7:30AM GYM CLASS

3 + 8

55# Ring rows Focused on technique rather than rounds