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Keep it Rocking

27
Aug

Keep it Rocking

Skill: HSPU

 

Strength: Push Press / DB Bent Row

A1) Push Press: 5-5-5

(75% of 3RM)

 

A2) DB (single arm) Bent Row: 10-10-10-10 

(2 sec pause at the top of each rep)

 

Metcon: 12-min AMRAP

200m run

2 HSPU

20 DUs 

200m run

4 HSPU

40 DUs

200m run

6 HSPU

60 DUs…

 

*Increase by 2 for HSPU & DUs. score be the round end on

 

L1: 300m run, Deficit HSPU (4″/2″)

L2: 200m, HSPU

L3: 200m, Pike Push ups

L4: 100m, DB OH Press

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