Strength
3 sets not for time
1-4 rope climbs in 1:00
real push up hold accumulate :30-40
hollow body planche press 8-10 + :10-20 hold at 45 degree angle
Notes
Stay safe on the rope climbs. Only climb higher than 5′ up the rope if you were able to complete the rope climb safety test. You may substitute modified rope climbs, rope knee raises, or a combination of the two.
For the rear push up hold, also known as the back support hold, focus on keeping a full lockout of the elbow. Try keeping the fingers pointed forwards if you are able to, though you may point them backwards as necessary to keep the elbows locked out and the chest up.
Try the hollow body planche press from a bench elevated onto boxes to allow for a stretch in the bottom. If you are new to the movement, start light. As you become comfortable with the stretch you may go heavier. Scale the hollow position as necessary to complete the prescribed reps.
Conditioning
3 rounds
15-20 calorie row
15 kettlebell swings
rest 2:00, then repeat
12:00 cap, 5:00 cap on each part
Notes
Today’s metcon is two sets of three rounds of calories on the rower and kettlebell swings. You will complete three rounds of calories and swings, rest 2:00 and repeat the three rounds. Your score will be your total time for both sets, excluding the rest.
The calories should not take any longer than about a minute across the workout. If this sounds like overly aggressive pace, consider lowering the calorie range to 12-15.
The kettlebell should be heavy. The goal is to stay unbroken across the rounds.