Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Skill: Today’s skill work involves 2 static holds and alternating pistols. Work on position and move through this work at a slow pace.
– Metcon: This workout should be done around 60-80% effort depending on how you feel and how you’ve already trained this week.
– Skill: Today’s skill work involves 2 static holds and alternating pistols. Work on position and move through this work at a slow pace.
– Metcon: This workout should be done around 60-80% effort depending on how you feel and how you’ve already trained this week.
B) WARM UP (3:00 – 15:00)
Run 400 Meters,
Then
7 Minutes of Pose Running Drills,
Then Run 400 meters again trying to apply the pose running mechainics.
Run 400 Meters,
Then
7 Minutes of Pose Running Drills,
Then Run 400 meters again trying to apply the pose running mechainics.
C) SKILL (15:00 – 30:00)
3 Rounds of:
10s L-Sit Hold
20s Handstand Hold or Walk
30s Alt. Pistol Practice
Rest 60s
3 Rounds of:
10s L-Sit Hold
20s Handstand Hold or Walk
30s Alt. Pistol Practice
Rest 60s
D) METCON (30:00 – 55:00)
AMRAP 20
AMRAP 20