19
Jan
Wednesday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Bike (45-55 RPM)
10 Hollow Rocks
10 Superman Arch Rocks
10 Alt. Step-Overs
Into …
2 ROUNDS
:45 Bike (55+ RPM)
:15 Dead Hang on Pull-Up Bar
:15 Active Hang on Pull-Up Bar
10 Box Jump Overs
Strength
Metcon (No Measure)
3 SETS
5-7 Strict Pull-Ups*
10/10 Slow Single Arm Banded Dante Rows
8/8 Single Arm DB or KB High Pull
*Strict Chest to Bar optional.
-Rest 1:30 b/t Sets-
(No Measure)
Workout
Metcon (1 Rounds for time)
6 SETS
10 Pull-Ups*
12 Box Jump Overs (24/20)
15/12 Cal Bike
*Chest to Bar Pull-Ups optional. Gymnastic Kip or Strict Only.
-Rest 1:30 b/t Sets-
-Hard Cap 20:00-
(Score is Slowest Set)