EMOM - Metcon

Monday, April 13, 2020

Home Gym

1230

Warm Up

Thoracic Flow

Cobra+Down Dog, Bear+Crab rotations, Squat rotations, Shoulder Swimmers, Alternating Swimmers

Tabata (12 rounds)

1. High Knees + Butt Kicks
2. PU slow, hold top and bottom
3. Bootstrapprs
4. Plank + Toe Reach

Stretch

1 min face down scorpion
1 min puppy dog + triceps variation
1 min leg hugs

HSPU EMOM

5 rounds

I managed, 2, 2, 1, 0, 0 reps to 2 abmats.  The zero rounds were just the negatives.

Metcon

For Time:

Five Rounds of:
100m Run
10 Single Arm DB Push Press (Ea.)
15 Burpees Over Dumbbell
10 Hanging Knee Raises

I scaled this to 30 rope skips with beaded rope, barbell push press (65#), 10 Burpees over the Bar, 10 Hanging Knee Raise.  Finished in 17:14.

Stone EMOM

5 rounds Stone to Shoulder

I could not shoulder the 95# stone.  I did 2 reps every minute, first 2 rounds were deadlift, last 3 rounds were to chest.