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Components

"Double-Edged"

Metcon

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Workout

TUESDAY 1.19.21

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MC: "Double-Edged" (Time)

8 Rounds For Time:
500 Meter AAB or 250M Row
30 Double Unders
10 Burpee Box Jump Overs (24"/20")

Stimulus
- Conditioning Category: Pacer
- (8) round efforts are not part of the "norm", providing a unique pacing opportunity today.
- Take a mental note after rounds 1 and 4 (halfway point) to reflect on our pacing.
- Just like in the Open, burpees should be performed facing the box.

Metcon (Time)

Gymnastics Conditioning
For Time:
25 Strict Handstand Push-Ups
50 Kipping Handstand Push-Ups

On the 0:00, and every 2:00 thereafter:
15/12 Calorie Row

Stimulus
- Workout starts with the row, where remaining time goes towards moving through the HSPU reps.
- Intention on the row is that we are fully off the machine by the 1:00 mark of each interval, leaving at least a full minute remaining for the HSPU.
- Let's cap ourselves at 20:00 for this workout.

Modifications
15/12 CALORIE ROW
- 12/9 Calorie Assault

25 STRICT HANDSTAND PUSH-UPS
- 25 Double Dumbbell Strict Presses
- 25 Barbell Strict Presses
- 25 Pike Push-Ups

50 KIPPING HANDSTAND PUSH-UPS
- 50 Double Dumbbell Push Presses
- 50 Barbell Push Presses
- 50 Push-Ups

Whiteboard:

Tuesday, January 19, 2021