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Metcon

Handstand Walk

Metcon

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Workout

Monday, 10/12/20

Box WOD

A: Metcon (AMRAP - Reps)

EMOM 12
1st Min- 5x4second negative pull-ups
2nd Min- 5 Strict HSPU/Box HSPU if you don't have HS against wall )
3rd Min- 3 Tab Swings(+Air chair)

B: Handstand Walk (Max distance in ft)

Handstand Walk

(10min)
HS-Walk progression if you don't have HS Walk

C: Metcon (Time)

For time

Walking lunge 100 ft. 
21 Pull-ups 
21 Sit-ups
 Walking lunge 100 ft. 
18 Pull-ups
 18 Sit-ups
 Walking lunge 100 ft.
 15 Pull-ups
 15 Sit-ups 
Walking lunge 100 ft.
 12 Pull-ups
 12 Sit-ups 
Walking lunge 100 ft.
 9 Pull-ups 
9 Sit-ups 
Walking Lunge 100 ft.
 6 Pull-ups 
6 Sit-ups

(16min)
Compare to 12/11/17

HOME WOD

a: Metcon (Time)

"Blackjack"
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

With a running clock, as fast as possible complete the prescribed work in the order written. Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout.

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Whiteboard:

Monday, October 12, 2020

Male Clients