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STUDIO CITY

Team day -Hooray !! 

"Team Holleyman "
Amrap in 18 minutes :
Alternating Full rounds complete :
5 Wall Balls
3 Handstand Push-ups
1 Power Clean ( Team picks weight)

@ 18 minute mark 

Team will complete a 4 minutes of
Max muscle ups
(bar or ring)

Accessory :
Mobility and recovery


HERMOSA BEACH
STRENGTH
PART A
Superset (muscle-up prep)
3 x 10/10 single-arm Dumbbell Bent Row (2010 tempo)

3 x 10/10 seated Shoulder External Rotations (2010 tempo)(use small plate or light DB)

PART B
5 x 3-5 Ring/Bar Muscle Ups or skill development; rest as needed

WOD
Every 90 seconds for 18 minutes:
20/16 Calorie Assault Bike
24 Alt. single-leg Toes to Bar or Toes to Ring
30 Overhead Walking Lunges (45/25 plate)

 

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