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Components

Metcon

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Workout

Sunday, November 15th

Warm-up

2 Sets
12 Cal Bike or Row
10 Banded Overhead Squats
12 Step Ups
10 Kip Swings
30 sec Hollow Hold

Strength

Metcon

Metcon (AMRAP - Rounds and Reps)

30min AMRAP

100 Ab mat sit ups

2 Rounds
32 Step Ups
32 Pull Ups
16 KBS

then

100 Ab mat sit ups

2 rounds
32 Single KB Deadlifts
16 Wallballs
16 Calories

Accessory work

3 Sets
30 sec Single Arm DB Overhead Hold (L)
-15 sec rest-
30 sec Single Arm DB Overhead Hold (R)
-15 sec rest-

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, November 15, 2020

Male Clients

Joseph
Ulibarri

WOD: 9:00 AM

1 + 0

We got time capped on the wallballs

Female Clients