Metcon:
2026 Quarterfinals Workout 4
Row 1000m
30 Clean and Jerks (power or squat) 135/95lbs
Row 1000m
30 Strict Handstand Pushups
-20 min cap
-Tiebreak taken after each row
-Scale HSPU to box HSPU or plates+mat under head
Mobility:
3 min delt smash per side
3 min hamstring smash per side
Alternative/Optional Work:
EMOM 12
1: 3-5 Wall Walks
2: 5-7 Strict Pullups
3: 10-12 GHD Situps
Workout of the Day
5:15AM-6:15AM
Workout of the Day
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
Workout of the Day
8:15AM-9:15AM
Workout of the Day - *West Gym Only*
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
Workout of the Day
12:00PM-1:00PM
There are 7 past classes
Open Gym
1:00PM-3:30PM
Workout of the Day
3:30PM-4:30PM
Workout of the Day
4:30PM-5:30PM
Workout of the Day
5:30PM-6:30PM
Workout of the Day - *West Gym Only*
6:30PM-7:30PM
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Pamela Gehl
655 cals on 2nd row at cap
Master 55+ RX-85lb barbell.
BPress with Carrie-4 sets of 4 @ 75%-75lbs.
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