13
Jan
City Lights
Monday January 14th:
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Hope everyone enjoyed their weekend!
Tomorrow:
HSPU as the skill. Work with your coaches on your efficiency, and hand positioning.
Metcon will get spicy fast, start slow and progress through the rounds.
See you in the gym
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Skill: HSPU
Strength: 9 min EMOM
1 – (8) Strict Press @ 65%
2 – Farmer’s Carry Hold (0:45)
3 – HS Holds (Scale to Plank) (0:45)
Metcon: 5 Rounds—(90-sec Work/30-sec Rest)
20/16 Calorie Row
Remaining Time: Max Handstand Push-ups
Score= HSPUs across the 5 Rounds
L1: 24/20 cals, Deficit HSPU (4”/2”)
L2: 20/16 cals, HSPU
L3: 16/12 cals, HSPU (Scale with stacked plates & Ab-mat)
L4: 12/8 cals, Pike Push Ups