April 17, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/17

Warm-up
Coaches choice
Gymnastics
Spend 10 minutes working on handstand progressions. This can be anything from wall walks to Handstand walking.
*If you aren’t interested in getting a handstand, you are more than welcome to do the optional accessory work at this time.
Metcon (Time)
Against a 27 minute clock

0:00-9:00
21-15-9
Handstand push ups (Scale- DB Push press)
Pull ups
Rest until 9:00 and then...
Metcon (Time)
9:00-18:00
21-15-9
Assault bike
Kettlebell swings 70/44#
Rest until 18:00 and then...
Metcon (Time)
18:00-27:00
21-15-9
Toes 2 bar
Box jump overs 24/20”
Optional Accessory
3 sets
100m Single Arm Overhead kettlebell carry (50m each arm)
*Pick a light/moderate weight and focus on keeping your bicep close to your ear. Also, make sure not to lean as you are walking. Your core should be active the entire time.
Rest 60 seconds
15-20 Banded Overhead tricep extensions
Rest 60 seconds
10 DB lateral raises
Rest as needed

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