Sunday

5
Dec

Sunday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

:10 Dead Hang

:20 Active Hang

10 Wall Ball Thrusters

10 Step-Ups

:30 Hollow Hold

Into…

1 ROUND

10 Ring Rows

10 Wall Ball Thrusters

:30 WB Box Step-Overs

:30 Superman Hold

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :20 Superman Hold + :20 Hollow Body Hold

MIN 2 – 3 Scap Pull-Up + 3-5 Kip Swings

Into…

3 SETS*

1 Strict Pull-Up

+

2 Pull-Ups

-Rest As Needed b/t Sets-

*Try to keep complex unbroken.

(No Measure)

Workout

Metcon (Time)

FOR TIME

10 Pull-Ups

15 Wall Balls (20/14)|(14/10)

20 DBL DB Box Step-Overs (50/35)|(35/20)|(24/20)

20 Pull-Ups

30 Wall Balls

40 Single DB Box Step-Overs

30 Pull-Ups

45 Wall Balls

60 Box Step-Overs

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20 Pull-Ups*

30 “Partner Pass” Wall Balls (20/14)|(14/10)**

40 DBL DB Box Step-Overs (50/35)|(35/20)|(24/20)***

30 Pull-Ups

40 “Partner Pass” Wall Balls

60 Single DB Box Step-Overs***

40 Pull-Ups

50 “Partner Pass” Wall Balls

80 Box Step-Overs***

*P1 works while P2 rests. Split work as needed.

**See Video for detail. 1 Rep = Each time the ball touches the target.

***P1 completes DBL DB Box Step-Overs while P2 Rests. P1 completes Single DB Box Step-Overs while P2 holds the other single DB any way above the hip. P1 completes Box Step-Overs while P2 holds both DB’s. P1 cannot complete reps if DB’s are not held during Step-Overs. Switch as needed.

(Score is Time)

KG WB: (9/6)|(6/5)