Saturday, August 21st 2021
Warm-up
A. General
5 min Bike, row, ski, or run
*every min complete 3-5 burpees
5 min Bike, row, ski, or run
*every min complete 3-5 burpees
B. Mobility
Prone PVC press
10-15 repetitions
C Specific
2 sets
3 Banded wall-slides, slow and controlled
1 wall walk
10 HS hold scap push, facing wall
10 Cal Row @moderate
Metcon
Metcon (Time)
For time
50-40-30-20-10 Cal Row
21-15-9-6-3 Wall walks
50-40-30-20-10 Cal Row
21-15-9-6-3 Wall walks
Score: Time
TC: 30mins
Extra Accessory
Metcon
3 sets for quality
10 GHD Hip extensions
30 seconds D-ball Carry @150/100
Rest 60 seconds
10 GHD Hip extensions
30 seconds D-ball Carry @150/100
Rest 60 seconds
Beginner
25-20-15-10-5 Cal Row
21-15-9-6-3 Inch worms
Intermediate
50-40-30-20-10 Cal Row
15-12-9-6-3 Wall walks
COMP
For time with quality
500-400-300-200-100m Ski
25-20-15-10-5 Push-ups
Right into
200′ HS walk