Wednesday, 21 Aug 2019

Handstand Walk Conditioning
5 Rounds, Not For Time:
500 Meter Bike Erg
40 Double Unders
30′ Handstand Walk

Conditioning
“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

Kilos:
Wallball: 9/6
Barbells: (84/61), (102.5/70), (125/84)

Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5 second negative, normal speed up.