Announcement

No Classes Friday!

METCON - Pump It Up

30 min cap

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses (2 arms at the same time)
10 Dumbbell Bent Over Rows (10 each arm)

1000 m Run or Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses (2 arms at the same time)
10 Dumbbell Bent Over Rows (10 each arm)

The priority in “Pump It Up” is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements

Gold: Strict HSPU, Strict PU
Silver: Negative HSPU, banded PU
Bronze: Pike Push Ups or Box Push ups, Seated PU using barbell on squat rack.
White: Wall Walks, Ring rows