October 8, 2012

Posted: October 7, 2013 at 8:52 pm

OCTOBER 8, 2012

A)- Track A&B – 7 Quality Minutes of:

12 Walking Lunges

3 Handstand Push Ups @ 4104

9 Air Squats

4104 Tempo Description:

4 second negative to headstand
1 second headstand
0 Handstand Push Up
4 second handstand hold

L3 = May use abmat

L2 = No HSPU, Reset or Wall Climb

L1 = 30 second Front Plank or Wall Climb

B) – Back Squat (5@ 70%, 3@ 80%, 1@ 85%, 5@ 75%, 3@ 85%, 1@ 90+%)
Track A – 6 x 5 Back Squat (Technique Development)
C) Metcon (AMRAP – Reps)
Track A&B – EMOTM x 20 Minutes of:

Odd Minutes: Decline Push Ups 24″/20″
Even Minutes: KB Box Steps 53/35

Nose to ground standard on decline push ups.

L3 = 44/26 KB

L2 = Push Ups, 35/20 KB

L1 = MOD Push Ups, 26/15

Have a nice day.

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