Events for December 2022

Sunday, 6/28
June 27, 2015
Tuesday, 6/30
June 29, 2015

IMG_7592

Warm-Up
3 Rounds of
5 Dolphin Push-ups
10 Alt Dead Bugs
5 Push-ups
10 Band Dislocates

then,

1 Minutes OH Band Stretch/side

Skill
EMOM for 12min (4 Rounds each)

  1. 2-3 Wall Walkers (Scale up to 3 or 6 HSPU*)
  2. 15 Band Pull-Aparts
  3. 15 V-Ups

*HSPU Options:
Rx=Hands on 25 Lb plates & head to Ab-Mat; Scaled=head to single Ab Mat (no plates)

Met-Con
Prep:
3 x 3 Push Press (work up to met-con weight) + 3 Plank to Squat

Work:

AMRAP in 3 Minutes:
12 Push Press (M:135/105/75, W:93/73/53)
6 Push-ups

Rest 3 minutes

AMRAP in 3 Minutes:
9 Push Press (M:135/105/75, W:93/73/53)
9 Push-ups

Rest 3 minutes

AMRAP in 3 Minutes:
6 Push Press (M:135/105/75, W:93/73/53)
12 Push-ups

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