WEDNESDAY

Happy hump day! So yesterday (Oct 31st) was the last day of our team rowing challenge. I will have the results on tomorrow’s blog. It was pretty awesome to see you all work so hard!! What will the next challenge be??

A WARM UP

3 rds:

15 du’s

10 ring rows

10 alt kb  Russian swings

10 push press w empty bar

B SKILL 

Handstand push up progression

Handstand walks

Kipping hspu

Handstand holds

Wall walks

C METCON

Tabata  20 second work:10 seconds rest for 8 sets of each of the following:

Pull-ups

Du’s

Push ups

Kb swings 53#/35#

Score is lowest number for each set for a total of all four exercises

D CORE

3 sets

10 banded situps

10 candlesticks

WEIGHTLIFTING/OLY @ 6:15

1. Snactch balance 3/3/3/3/3 Work up to a challenging triple with no misses.
2. Power snatch 4 x 3 @ 65% Work on speed and timing
3. Strict pull ups x 10
4. DB Tricep kickbacks