TUESDAY, OCTOBER 1ST, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Perform 5 challenging sets of pull-ups for strength work today.
– Metcon: Today’s piece is a test of local endurance – break your sets of push-ups before you have to.
Double Unders are done 3x the prescribed reps.
B) Warm Up (3:00 – 20:00)
Coaches Choice
C) Strength (20:00 – 35:00)
Pull-ups – medium grip: 2/5 x 5. Rest 90s.
Options:
– 2 warm-ups sets then 5 ”work sets”
– Add weight
– BW
– Partner Assisted Pull-ups
– Inverted Ring Rows: 5 x 10. Rest 60s.
D) Conditioning (35:00 – 55:00)
For time:
40-30-20-10
Push-ups
Abmat Sit-ups
Double Unders x 3 (120-90-60-30)
L2: (Box Push-ups) (1x Double Unders)
L1 Metcon:
30-20-15-10
Box Push-ups
Abmat Sit-ups
Single Unders
16:00 Time Cap
E) Extra Credit (55:00 – 60:00)
DB Hammer Curls: 3 x 10. Rest 45s
Then,
3:00 of Parasympathetic Breathing