Events for December 2022

Week of 2/13 Programming Outline
February 12, 2017
Tuesday, 2/14
February 14, 2017

Warm Up
3 Rounds
2 Wall Walks
4 Spider Lunge w/ reach up
6 Tube Sword Pulls/ side
8 Alt Dead Bugs

Skill (12 min)
3 Rounds
Handstand hold for time* (scale to Pike position on Box)
15 Hollow Rocks
15 Arch Rocks

Push Press
Prep (12 Min)
1×5 w bar, 3×3 working up

8 Rounds
:20 Max Reps (M:185/155/115/75, W:123/103/83/53)**
1:10 Rest***

Mobility
1 Min OH Band Stretch/ side
1 Min Single Leg Flexion/side

*Hold handstand as long as able to keep elbows absolutely locked and core tight. Scale up for anyone easily going past 1 minute is to start slightly farther from wall and try to move heels off wall and balance unsupported.

** working weight should be between 75-85% 1 RM Push Press

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