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Components

Metcon

Shoulder Press

Metcon

Wednesday - 10/06/21

200m Run

Into…

3 ROUNDS
10 Brid Dogs
10 Alt. Reverse Lunges
10 Elbow Punches
5 Strict Press

Gymnastics

Metcon (Time)

50' Handstand Walk
30/21 Cal Ski
20 Kipping HSPU (6"/4.5")
30/21 Cal Ski
50' Handstand Walk

GPP

A: Shoulder Press (16:00 Build to a Heavy Single)

Shoulder Press

*Today's best Single will be your "Training max" for the up coming training phase.

B: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
9 Front Rack Reverse Lunges Each Leg
6 Push Press (115/75)|(75/55)
200m Run

Metcon (Weight)

3 SETS
50ft Single Arm KB or DB Overhead Carry/ Arm
12 KB or DB Halos/ Direction
-Resting as needed-

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Whiteboard:

Wednesday, October 06, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

8:50

Used foot slides for hand gliders at 60 ft