Saturday, September 11th, 2021
Warm-up
Warm-up
A. General
3 rounds
30 sec Row or Bike
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Spiderman stretch
3 rounds
30 sec Row or Bike
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Spiderman stretch
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
2 sets
5 Cals @hard
10 Jumping air squats
5 push-up to downward dog
Metcon
Metcon (6 Rounds for reps)
EMOM 24 minutes for reps
Min 1: Cal Bike/Row/Ski
Min 2: Wall Balls @20/14 lbs
Min 3: Wall walks
Min 4: Rest
Min 1: Cal Bike/Row/Ski
Min 2: Wall Balls @20/14 lbs
Min 3: Wall walks
Min 4: Rest
Metcon
Team WOD
Metcon (AMRAP – Rounds and Reps)
Team WOD
Amrap 25mins
20 Cal Bike/Row/Ski
20 Wall Balls @20/14 lbs
6 Wall walks
You go, i go, one partner working at a time.
Extra Accessory
Metcon
4 sets
10 Strict TTB
60 sec/side Star plank
Rest 30 se
Score: Total reps
Scaling options
Beginner
Min 1: Cal Bike/Row/Ski
Min 2: Wall Balls @light
Min 3: Inch worms
Min 4: Rest
Intermediate
As written
COMP
EMOM 20 minutes
Alternate between:
– Echo bike @70/60RPM
– Wall Balls @20/14
– Max HS walk
– Rest