30 March 2022

RX

Strength/Skill

Handstand Work
EMOM 15
Min 1: 20-30s HS Wall Hold/Box
Min 2: 30s Hollow Rocks
Min 3 : 4-8 HSPU/Kipping
Min 4: Rest
Min 5: 30s Handstand Practice
(Wall/Pipe/Freestanding)

Workout

“Fran” (For Time)
21-15-9
Thrusters (95/65)
Pull Ups

TC 10 mins

 

METCON

Workout

EMOM 25
Min1: 10/8 Cal Assault Bike
Min 2: Rest
Min 3: Max DB Box Step Ups
Min 4: Rest
Min 5: 15-20 Sit Ups

 

BASELINE

Workout

Every 5 minutes x 6:
400m Run
20 Sit Ups
20 Alt Toe Touches
200m Run