Saturday, April 23rd 2022
Warm-up
A. General
3 rounds
20 seconds Row/Bike/Run/Ski @Easy
10 seconds Row/Bike/Run/Ski @Hard
3 rounds
20 seconds Row/Bike/Run/Ski @Easy
10 seconds Row/Bike/Run/Ski @Hard
B. Mobility
PNF lat stretch on bench or any other object
5 x
7 seconds pushing with your elbows against the box
7 seconds stretching, moving your upper body toward the ground
C. Specific
4 DB Step up over
10 Double under
4 DB Thrusters
10 Double under
4 DB hang Clean and Jerk
10 Double under
4 Devil press
Metcon
“Dionysus” (Time)
For time
40 DB Step up overs 24/20"
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press
40 DB Step up overs 24/20"
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press
@2×50/35lbs
Metcon (Time)
With a Partner Divide As You wish
For time
80 DB Step up over
200 Double under
80 DB Thrusters
200 Double under
80 DB hang Clean and Jerk
200 Double under
80 Devil press
@2×50/35lbs
Extra Accessory
Metcon (Weight)
3 sets
50’/side Single arm Farmer Carry
10 Hollow body rocks
5/side Push up Bird dog
50’/side Single arm Farmer Carry
10 Hollow body rocks
5/side Push up Bird dog
KG: 22.5/15 KG
TC: 25 min
Score: Time
Scaling options
Beginner
For time
30 DB Plate Step up over
100 Single under
30 DB Thrusters
100 Single under
30 DB hang Clean and Jerk
100 Single under
30 Devil press
@2xmoderate
Intermediate
For time
40 DB Step up over
60 Single unders*
40 DB Thrusters
60 Single unders*
40 DB hang Clean and Jerk
60 Single unders*
40 Devil press @2×35/20lbs
*Attempt a DU every 5-10 reps
Perform
As written