Public Whiteboard

Components

DB Rows

Peach Emoji

Settings

Workout

Peach Emoji

Warm-up

2 Rounds of:
50 ft. Walking Lunge
10 DB x 2 Bent Over Row
10 Cuban Presses
1 min Pigeon Stretch / side

Strength

DB Rows (7-7-7- Then 3x7 (per side))

increasing in weight for 3 sets then 3x7 @ same weight per side

Metcon

Peach Emoji (Time)

300 Alternating Jump Lunges
*EMOM:
5 Chest-to-bar Pull-ups
5 Handstand Push-ups

20 minute timecap
If you fail to complete the 5 C2B + 5 HSPU in around 35-40 seconds, scale and continue with 3/3, 2/2, or 1/1 to get it done. Be smart about scaling this to get as far as possible. This is a tough WOD.

Scale: Jump Lunges for Alternating Step Back Lunges.
Scale: HSPU to 10 Push-ups

Mobility

Metcon (No Measure)

2 Rounds of:
1 min Foam Roll T-Spine
1 min Foam Roll Lats / side
1 Minute Pec Stretch

Whiteboard:

Saturday, February 08, 2020

Male Clients