Wednesday, August 17th 2022
Warm-up
A. General
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run/High knees
7 Pause air squats
7/7 Banded monster walks
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run/High knees
7 Pause air squats
7/7 Banded monster walks
B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3-5 Broad Jumps
Weightlifting
Front Squat (1 rep max)
Metcon
Metcon (Time)
2 rounds for time
50 Wall balls 20/14 lbs
50 Cal Row
50 DB Snatch 1×50/35 lbs
100′ Walking lunges 1×50/35 lbs
50 Wall balls 20/14 lbs
50 Cal Row
50 DB Snatch 1×50/35 lbs
100′ Walking lunges 1×50/35 lbs
KG: 9/6, 22.5/15 KG
TC: 20 min
Score: Time
TC: 20 min
Score: Time
Scaling Options
Beginner
2 rounds
30 Wall balls 14/10 lbs
30 Cal Row
30 DB snatch 1x light
50′ Walking lunges @same weight as DB snatch
Intermediate
2 rounds
40 Wall balls 20/14 lbs
40 Cal Row
50 DB snatch 1×35/25 lbs
100′ Walking lunges 1×50/35 lbs
Perform
2 rounds
50 Wall balls 20/14 lbs
50 Cal Row
50 DB snatch 1×50/35 lbs
50 Walking lunges 1×50/35 lbs
Extra Accessory
Metcon
3 rounds
20 Band pull apart
20 Push ups
20 Band pull apart
20 Push ups
Score: Weight
Scaling Options
Beginner
Every 2 min for 14 min
3 Front Squat @ Ascending
Intermediate & Perform
As Written