4. Friday Night Lights PETEK at 18h!
2019 Time to WORK Week 9 Day 1
Scenario #1 – Training Day, Scenario #2 Open Workout Re-do
1. Warm Up: 2rounds
20m Banded Monster walks
10 Glute Bridge
10 Inch Worms
10 Sec wall facing HS Hold –
10 BB RDL – Bar only
20m Bear Crawl
10 RIng rows
2. Weightlifting:
Snatch
15min. to hit a 3RM “Touch and Go”
3. Metcon CHALKolate Chip (Time)
18min. to finish…
40 Cal Assault Bike
30 Toes-To-Bar
20 Wall Balls 20/14
10 PCL 90/50
5 Muscle Ups
10 PCL 90/50
20 Wall Balls 20/14
30 Toes-To-Bar
40 Cal Assault Bike
40 Cal Assault Bike
30 Toes-To-Bar
20 Wall Balls 20/14
10 PCL 90/50
5 Muscle Ups
10 PCL 90/50
20 Wall Balls 20/14
30 Toes-To-Bar
40 Cal Assault Bike
“Open 20.3”
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Women use 155lbs, then 205lbs
4. Mobility
Hallow Hold