Saturday, October 2nd 2021
Warm-up
A. General
3min Bike, row, ski, or run
*every min complete 3-5 burpees
3min Bike, row, ski, or run
*every min complete 3-5 burpees
B. Mobility
PVC Dislocates
10-15 repetitions
C. Specific
2 sets
3 Banded wall-slides, slow and controlled
5 HS hold scap push, facing wall
Then
do 3-5 reps on each movement in order as a Metcon prep
Metcon
Metcon (Time)
For time
50 Cal Row
10 Wall walks
40 Cal Row
20 DB step up overs @2×50/35 lbs
30 Cal Row
30 HSPU
20 Cal Row
40 Pistols
10 Cal Row
50 DB squats @2×50/35 lbs
50 Cal Row
10 Wall walks
40 Cal Row
20 DB step up overs @2×50/35 lbs
30 Cal Row
30 HSPU
20 Cal Row
40 Pistols
10 Cal Row
50 DB squats @2×50/35 lbs
Metcon (Time)
Team Version
You go I go,
140 Cal Row
16 Wall walks
120 Cal Row
60 DB step up overs @1×50/35 lbs
100 Cal Row
60 HSPU
80 Cal Row
60 Pistols
60 Cal Row
60 DB squats @2×50/35 lbs
TC: 40 minutes
Cool down
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.
Beginner
For time
50 Cal Row
10 Inch worms
40 Cal Row
20 DB step up overs @2xlight
30 Cal Row
30 DB push press @2xlight
20 Cal Row
40 Air squats
10 Cal Row
50 DB squats @2xlight
Intermediate
As written @35/25lbs
COMP
OPG Event # 3&4