Inversions - Metcon

Wednesday, August 19, 2020

Home Gym

1200

Warm Up - Jumping jacks, hip hammy, wrist mobility

Inversions

Max effort handstand hold - 20 seconds

HSPU to 2 abmat - 3 reps

HSPU to 1 abmat - 2 attempts, both fails

HSPU to 2 abmat - 1 rep

Metcon

"Shoot Your Shot"

45 Wall Ball Shot (14#)

30 Calorie Row

15 Deadlift (135#)

I managed 2 Rounds + 15 Reps.  This was a good workout.  I have not done wall ball shots in a while and throwing to the ledge on the side of my house worked well for a target.  I went 15/10/10/10 on the first round and then 10/10/10/10/5 on the second round.  The last round was 10/5.  The row was good and taking around 2:30.  I broke the deadlift up into sets of 5.

Programming was taken from Comptrain for 8.19.20 but called for 20# wall ball and 275# deadlift for men.  The row was Rx at 30 calories for men.