Thursday 13th August
Warm-up
Metcon (Time)
22-16-8
Single arm OHS
Tuck Crunch
After every round 200m sprint
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Scaled/Silvers:
22-16-8
OHS with broom stick
Tuck Crunch
After every round 200m sprint
“Yes, yes the rep scheme is a little bit odd, but it’s single arm overhead squat and 21-15-9 is an odd number and there’s just something inside of me that screamed “”NO!””
You can use anything for the OHS, weighted bag, KB, DB, chubby kitty, as long as you can control the weight it’s fair game. Swap arms halfway through each set, pull the shoulder blades back and down to stabilise the shoulder and remember to pop the hips back. You know tuck crunches by now right? OK good, you got this.
200m Sprint, you see that word Sprint? Get out there and go as fast as you can, lungs burning, snot running, legs on fire. “
You can use anything for the OHS, weighted bag, KB, DB, chubby kitty, as long as you can control the weight it’s fair game. Swap arms halfway through each set, pull the shoulder blades back and down to stabilise the shoulder and remember to pop the hips back. You know tuck crunches by now right? OK good, you got this.
200m Sprint, you see that word Sprint? Get out there and go as fast as you can, lungs burning, snot running, legs on fire. “
Times/Reps
Adv: sub 8min
Int: sub 10min
Beg: sub 12min
Int: sub 10min
Beg: sub 12min
10 Air Squats
10 OH Squats with broom handle
5/side OHS
10 Sit-ups