Tuesday 190604

WHITEBOARD BRIEF

– Strength: Today our strength work consists of upper-body pulling and pushing work with some higher-skill movements. Make sure you choose the option that best aligns with your ability.
– Metcon: Today’s Metcon is intended to challenge your pacing ability – the pace today should not resemble yesterday’s workout. More of a consistent/controlled pace where you take strategic breaks.

STRENGTH

1a) Rope Climb: 5 x 1-2. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
1b) Strict Dips: 5 x 8-10. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips
2) Ensure all scaling is correct for ”Nutshell”

METCON

”Nutshell”
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps

L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees No Box) (65, 45)
14:00 Time Cap

EXTRA CREDIT

Light DB Shoulder Circuit #2: 3 x 15 ea. Rest 60s.
– Lateral raise + front raise + Cuban press
– These can be done with 2.5 – 5# plates if needed.

By |2019-05-30T08:46:09+00:00June 3rd, 2019|Workout of the Day|