Public Whiteboard

Components

100 Push-Ups

150 Sit-Ups

Metcon

Settings

Workout

15September2017

Devon getting ready for the baby!

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Strength & Skill

Complete all push-ups, then all sit-ups. Rest as needed between movements. Be strict on the form & record times.

100 Push-Ups (Time)

Athlete must have full lockout at top & arms bent 90 degrees at bottom.

150 Sit-Ups (Time)

Metcon

Metcon (7 Rounds for time)

7 Rds (each timed):
22 OHKBS
12 Ring Dips
30 sec Hanging L-Sit

*Rest 60 sec between rds.

KB Weight:
Rx+ 70/53
Rx 53/35
Sc 35/26

Whiteboard:

Friday, September 15, 2017

Clients:

Clients