October 18, 2016
0
Handstands!
Intermediate
Strength:
Press – 1 Rep max!
then – 3×10 @ 55% of 1RM
Muscular Endurance:
4 Rounds of the following at prescribed tempo –
6 Floor press (2011)
Rest 30 seconds
6 Back squats (3111)
Rest 30 seconds
8 Dips (2011)
Rest 30 seconds
Metcon:
4 Rounds for time –
10 Box jumps
20 Sit-ups
30 Wall balls
Beginner
Strength:
Press – 1 Rep max!
then – 3×10 @ 55% of 1RM
Muscular Endurance:
4 Rounds of the following at prescribed tempo –
6 Floor press (2011)
Rest 30 seconds
6 Back squats (3111)
Rest 30 seconds
8 Dips (2011)
Rest 30 seconds
Metcon:
4 Rounds for time –
10 Box jumps
20 Sit-ups
30 Wall balls
