Friday, June 24, 2022

Conditioning
“The Upside Down”
For Time:
50 Wall Balls 20/14#
20 Strict Handstand Push-Ups
50/35 Cal Echo or 55/42 Cal C2 Bike
20 Strict Handstand Push-Ups
50 Alt DB Hang Snatch 50/35#

R: 5:00

50 Wall Balls 20/14#
30 Push-Ups
50/35 Echo Bike or 55/42 Cal C2 Bike
30 Push-Ups
50 Alt DB Hang Snatch 50/35#

Record Total Time including Rest

Limited Equipment Variation
-Sub DB Thrusters for Wall Balls

-Sub 600m Run for Echo Bike

Bodyweight Variation
-Sub 75 Air Squats for Wall Balls

-Sub 600m Run for Echo Bike

-Sub 100ft Burpee Broad Jump for DB Snatch

Shoulder Finisher
4 Sets
15 Weight Plate Front Raise
10/10 Weight Plate Around the World
Max Plate Overhead Hold
R: 1:30 b/s
Load: Suggested 25/15#, 10/5kg

QuickFit
20:00 EMOM
min 1: 15/12 Cal Bike
min 2: 10-18 GHD Sit-Ups
min 1: 15/12 Cal Bike
min 4: 2-3 Wall Walks