Sunday, May 15th 2022
Warm-up
A. General
30 sec Row or Bike
30sec Strict Knees to elbows
30 sec Row or Bike
30sec Plate hops
30 sec Row or Bike
30sec Strict Knees to elbows
30 sec Row or Bike
30sec Plate hops
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
C. Specific
3 sets
20sec Row @ Hard
6 Slam balls or Pike ups (feet on rower)
Metcon
Metcon (Time)
"Rowing Annie"
50-40-30-20-10
Cal Row
V-ups
50-40-30-20-10
Cal Row
V-ups
Weightlifting
Metcon (Weight)
3 sets for quality
8 DB Bench Press
20 Banded Skull crushers
Rest 60 seconds
8 DB Bench Press
20 Banded Skull crushers
Rest 60 seconds
Score: Weight
TC: 15mins
TC: 15mins
Scaling options
N/A
TC: 20 mins
Scaling options
Beginner
27-21-18-15-12
Cal Row
Sit-ups
Intermediate
As written