Peak 180 – Group Class
Part A.
Metcon (No Measure)
EMOM x 12 min
min 1) 150m Row
min 2) 3 PC + 3 FS + 3 Jerks (building)
min 3) 8-10 kip swings or 6-8 ring rows
min 4) rest
*use this as a primer so go light on min 2 barbell complex and stay controlled in row
Performance
Metcon (Time)
“Bane”
For Time:
30 Handstand Push-ups
12(male)/8 (female) Ring Muscle ups
10 Rounds of “Macho Man” (155/105)
Scale:
3 Rounds
8 khspu or 15 Push-ups
10 Pull-ups or Ring Rows
3 Rounds of “Macho Man”
“Macho Man”
1 Round:
3 Power Cleans
3 Front Squats
3 Jerks
This is a Comptrain Benchmark for ages 50-54. Rx+ is 185/135