12.13.16 “Mary”

December 12, 2016

This is an example of 1-leg squats off the box but you will not use any weight today.

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

 

 

SPORT & PERFORMANCE
WARM UP
10 Minutes of Agility Ladder

A. 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

B. METCON
“Mary”
AMRAP 20
5 *Strict* Handstand Push-ups
10 Pistols, alternating legs
15 Chest 2 Bar Pull-up

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