Wednesday August 21st

August 20, 2019

Handstand Walk Conditioning

5 Rounds, Not For Time but with 12 minute time cap

250m row/200m run/ or 14/10 cal assault bike

40 Double Unders

30' Handstand Walk (each mat is 7’)

Sub HS walk for 5 wall walks or 10-15 shoulder taps

 

METCON (25 minutes): Score from each round is the rounds of deadlifts and burpees completed.

"Frank the Tank" Part 1 (On the 0:00)

AMRAP 5: 

Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining: 

12 Deadlifts (185/135)

12 Barbell Facing Burpees

 

Rest 5 Minutes

 

"Frank the Tank" Part 2 (On the 10:00)

AMRAP 5: 

Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining: 

9 Deadlifts (225/155)

9 Barbell Facing Burpees

 

Rest 5 Minutes

 

"Frank the Tank" Part 3 (On the 20:00)

AMRAP 5: 

Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining: 

6 Deadlifts (275/185)

6 Barbell Facing Burpees

 

 

Optional Midline

Accumulate 2 Minutes in an L-Sit on Parallettes

*Every Break: 5 Tempo Hip Extensions Tempo: 5 Seconds Down, Normal Speed Up

Substitute L-Sit

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