10 Almeida St
East Providence, RI 02914
(401) 438-0637

Tuesday, December 13th

December 12, 2016

FITNESS & LIFESTYLE

SKILZ

HSPU and Pistol Practice

METCON

Meet CINDY’s Older Sister

“Mary”

AMRAP 20

5 Handstand Push-ups

10 Pistols, alternating legs

15 Pull-ups

Substitute for Pistols is 1-leg squats off of the box

Substitute for HSPU is Inverted Pike Pushups off the box or 2x Hand Release Pushups

 

SPORT & PERFORMANCE

WARM UP

10 Minutes of Agility Ladder

  1. OLY

E2M for 14

2 Halting below knee Power Cleans + 1 Push Jerk

Work up to max for the day

pause for 3 seconds below the knee

  1. METCON

“Big Bad Mary”

AMRAP 20

5 Strict Elevated Handstand Push-ups (8 inch, 4 inch)

10 Weighted Pistols, alternating legs (53,35)

15 Chest 2 Bar Pull-ups

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