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Metcon

"Paul Bunyon"

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Workout

WEDNESDAY 10.28.20

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1: Metcon (Time)

GYMNASTIC STAMINA
5 Rounds:
250M Row
25' Handstand Walk
5 Bar MU's
25' Handstand Walk

*This effort wi be repeated one week from today.

MOD's
Row - 500M Bike
MU's- 10 C2B or chin over bar pull-ups
Handstand walk- 2-3 Wall Walks with HS weight shifting or :30 of practice

MC: "Paul Bunyon" (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike or Row
15 Deadlifts (225/155)

STIMULUS
- Thils piece balances out high skilled gymnastics, simple cardio and weightlifting
- We can ecpect to complete about 3-4 rounds over the 15 minutes

EC: Metcon (No Measure)

EXTRA CREDIT:
Body Armor
3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Double KB Front Rack Box Step-Ups
3 Sets of 9: Strict Toes to bar
*Rest 1:00-1:30 between each set

Whiteboard:

Wednesday, October 28, 2020

Male Clients