11/06/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Wall Walk Up

10 Push Up

5 Diamond Push Up

15 Banded Shoulder Press

10 Air Squat

10 One legged Squat

30 Hollow Rocks

20 Tuck Ups

Strength

Spend a few minutes preparing for the strength WOD

Complete as many rounds and reps as possible with great form in 12 minutes of:

25′ HS Walk*

4 Strict Handstand Push-Ups**

8 Strict Dips

12 Alternating Pistols

*HS Scale with either 10 Shoulder Taps or 5 Wall Walk Ups

**HSPU Scale 5 negative to the floor or if you are 1 or 2 abmats away from strict HSPU you can alternate rounds with 4 Strict HSPU using 1 or 2 abmats.

after the 12 min AMRAP complete the following:

2 Super Sets
 alternating with a partner

50′ Double OH Kettlebell Walking Lunge


1 Minute Double Kettlebell Front Rack Hold

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Nicole 2.0 (AMRAP – Reps)

20- Minute AMRAP of

400m Run

Max Rep Ring Muscle Up

Nicole 3.0 (AMRAP – Reps)

20-min AMRAP

400m Run

Max Rep Bar Muscle Up