Public Whiteboard

Components

Metcon

Settings

Workout

Wednesday, September 14th 2022

A. General
3 rounds
30 sec Machine @ increasing intensity
5 Burpees
10 Hollow rocks

B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE

C. Rock, Paper, Scissors

Gymnastics

A: Metcon (AMRAP - Reps)

EMOM 10minutes
2-5 Strict HSPU

TC: 10 min
Score: Reps

Scaling Options
Beginner
4-8 Z Press @ moderate

Intermediate
3 Piked HSPU- Feet On Box

Perform
4 sets
strict HSPU X%
1 legless rope climb
Rest as little as possible between unbroken sets.
*Add a deficit if your Max effort is 25 reps+
+5-10% from last week

Metcon

B1: Metcon (Time)

At 0:00
15-12-9
TTB
200 m run

B2: Metcon (Time)

At 7:00
15-12-9
Burpees
Cals on machine

TC: 14 min
Score:Time

Extra Accessory

Metcon (Checkmark)

4 rounds
15 Straight arm banded pullover
15 DB Rollover