Wednesday 190109

WHITEBOARD BRIEF

– Skill: Today choose 2 out of the 4 choices and accumulate 30-60s of total time performing a static hold.
– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.

STRENGTH

Gymnastics Static Holds, accumulate 30-60s of 2 of the following static holds:
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand

METCON

5 Rounds 30s work/30s rest:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Double Unders
1d) Russian Twists w. a plate (25, 15)
1c) Burpees

*Score = Total Wallballs + Burpees
L2: (14, 10) (20, 15) (15, 10)
L1: (10, 8) (20, 15 Step-ups) (10, BW)

EXTRA CREDIT

KB Curls: 3 x 10-12. Rest 60s.
Then,
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

By |2019-01-04T10:37:52+00:00January 8th, 2019|Workout of the Day|