Thursday, May 26th 2022
Warm-up
A. General
2min Row/Bike/Ski/Run 400m
2min Row/Bike/Ski/Run 400m
B. Mobility
Prone PVC press
10-15 repetitions
C. Specific
2 sets
25′ Inch worms
6 Alternating spiderman stretch
20 seconds Reverse plank + march
Weightlifting
Metcon
EMOM 12
– light DB row w/ pause for 3 seconds (focus is on mid back)
– 6 ring in & outs (video)
– light DB row w/ pause for 3 seconds (focus is on mid back)
– 6 ring in & outs (video)
Metcon
Metcon (Time)
2-2-2-4 (minutes)
7 Squat clean Thrusters 2x 50/35 lbs
Max rep burpees in remaining time until you hit 100 burpees
7 Squat clean Thrusters 2x 50/35 lbs
Max rep burpees in remaining time until you hit 100 burpees
2 mins of work, 1 min rest etc…
RX+ = 70/50 lbs & 120 burpees
Score: Reps OR TIme
Extra Accessory
Metcon (5 Rounds for reps)
Russian Twists @45/25 lb plate
5 x 40sec on/20sec off
5 x 40sec on/20sec off
Score: For quality