Up, up, and away 06.13.2015

Fitness
FIT: Push Press (to daily 5RM)

FIT: Metcon (AMRAP – Reps)
14:00 AMRAP
30 pull-ups
30 push-ups
30 toes to bar
30 KB StOH (15/15; 55/35, partition as desired)
30 KB bent over row (15/15; 55/35, partition as desired)
30 sit-ups (do not anchor feet!)

Competition
COMP: Handstand Hold (5:00 working window; work on static balance)

COMP: Metcon (AMRAP – Reps)
5:00 volume accumulation
2 MU
8 v-ups
6 HSPU
8 v-ups
*nothing ugly.

COMP: Push Press (to daily 5RM; 5 strict pull-ups between work sets)

COMP: Metcon (AMRAP – Reps)
14:00 AMRAP
30 pull-ups
30 push-ups
30 toes to bar
30 KB StOH (15/15; 55/35, partition as desired)
30 KB bent over row (15/15; 55/35, partition as desired)
30 sit-ups (do not anchor feet!)

COMP: Metcon (No Measure)
3 rds
20 banded face pulls
15 externally rotated band pull aparts
:30 per side banded lat stretch
*NOT a “metcon”

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