7
Apr
Wednesday
Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50
Warm-up
Warm-up (No Measure)
1 ROUND
100m Run
10 Scap Push-ups or :30 Plank Hold
10 DB Hammer Curls
1 ROUND
100m Run
10 Hand Release
10 DB High Pulls
1 ROUND
100m Run
10 Push-up or T-Push-Up*
10 Curl to Press
Strength
Bench Press (6-4-2-6-4-2)
6-4-2-6-4-2
Bench Press*
*Increase weight every round. Keep weight moderate.
(Score is Weight)
Strength – HOME
Metcon (Weight)
12-8-4-12-8-4
Tempo Floor Press (2221)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Up-Downs
10 Slam Balls (20/10)
200m Run
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Up-Downs
10 DB Ground 2 Overhead
200m Run or 100 Mountain Climbers
(Score is Rounds + Reps)