attwpbSep 21, 20211 min readWednesday 9.22.214 Rounds:10 Dips:30 Handstand Hold or 25' Handstand Walk5 Candlestick Rolls10 Rhomboid Pulls10 Scap Push UpsEvery minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:Minute 1 – Rowing (for calories)Minute 2 – Handstand Push-Ups or L-Seated DB PressesMinute 3 – Strict Pull-UpsMinute 4 – 30-Second Front Leaning Rest on Rings(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
4 Rounds:10 Dips:30 Handstand Hold or 25' Handstand Walk5 Candlestick Rolls10 Rhomboid Pulls10 Scap Push UpsEvery minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:Minute 1 – Rowing (for calories)Minute 2 – Handstand Push-Ups or L-Seated DB PressesMinute 3 – Strict Pull-UpsMinute 4 – 30-Second Front Leaning Rest on Rings(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a