Happy Birthday, Wanga!!!
Strength
E3MOM
Back Squat (5×5 @ 70%)
Accessory Work
5 sets of 10 supermen after each set of back squat
Metcon (AMRAP – Rounds and Reps)
Grand Canyon
Rx
12 min AMRAP
25′ Dumbbell Front Rack Lunge (2×35/25)
5 Pull-ups
5 Box Jumps (20/16)
5 Handstand Push-ups
Rx+
12 min AMRAP
25′ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Pull-ups
5 Box Jumps (24/20)
5 Strict Handstand Push-ups
Rx
12 min AMRAP
25′ Dumbbell Front Rack Lunge (2×35/25)
5 Pull-ups
5 Box Jumps (20/16)
5 Handstand Push-ups
Rx+
12 min AMRAP
25′ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Pull-ups
5 Box Jumps (24/20)
5 Strict Handstand Push-ups
TARGET SCORE
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity. Low reps on movements mean that athletes can push the pace across this workout. Chosen movements should allow for consistent sets of 5 reps for the majority of this workout (for Pull ups and SHSPU).
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity. Low reps on movements mean that athletes can push the pace across this workout. Chosen movements should allow for consistent sets of 5 reps for the majority of this workout (for Pull ups and SHSPU).
Try and keep everything close for fast transitions.