Workout of the Day – Monday June 14th
Warm up
4 Rounds
5 Pull Ups
10 OHS w/ Empty Bar
5 Tall Box Jumps
Strength
Pause overhead squat
5×8 with 3 seconds pause at the bottom
Try to build up to the same weight as your heaviest set of 10 from last week
Metcon
For time :
3 rounds of:
10 Handstand Push-ups
10 deadlifts 115/75 lbs
5 overhead squats 115/75 lbs
— Rest 90s
Then 2 rounds of:
10 Handstand Push-ups
10 deadlifts 115/75 lbs
5 overhead squats 115/75 lbs
Time cap: 13min
EVF360
A) 4 rounds:
30 seconds hollow hold
30 seconds superman hold
15 situps
15 KB goblet hold good morning
B) 4 rounds: 30 sec work / 30 sec rest, rotating through the various stations
plate ground to OH 45/35
double unders
lateral burpee box jumps
plate OH rear lunges
pull ups / ring rows
2021 06 13