August 3, 2016

Wednesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

3 Rds

20 jumping jacks

20 toe touches

20 banded pull apart

STRENGTH:

16 min EMOM

Pick 4 moments you need to work on

5 HSPU strict/kipping

3 Negative pull ups

30 sec Handstand hold/10 Shoulder taps

5 Dips

30 sec Hollow hold 

30 sec Double Unders

30 sec L-hang 

1-2 Muscle Ups

METCON:

3 RFT

200 M run/300 M row

50 dubs/100 singles

10 G2OH w/ plate 45/25

ACCESSORY:

3 X 2 Rope Climbs


MODWOD PROGRAM

WARM UP:

3 Rds

20 jumping jacks

20 toe touches

20 banded pull apart

STRENGTH:

16 min EMOM

Pick 4 moments you need to work on

5 HSPU strict/kipping

3 Negative pull ups

30 sec Handstand hold/10 Shoulder taps

5 Dips

30 sec Hollow hold 

30 sec Double Unders

30 sec L-hang 

1-2 Muscle Ups

METCON:

3 RFT

200 M run/300 M row

50 dubs/100 singles

10 G2OH w/ plate 45/25

ACCESSORY:

3 X 2 Rope Climbs

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