Tuesday, September 13th 2022
Warm-up
A. General
Amrap 5 mins
10/8 cal machine
10 Air squats
20 double unders / single unders
Amrap 5 mins
10/8 cal machine
10 Air squats
20 double unders / single unders
B. Specific
2 sets
6/6 deficit calf raises
6 alternating candlesticks
4 alternating high box step ups
4/4 World’s greatest stretch
Gymnastics
Metcon (Weight)
6 sets @ weighted
6/6 Box elevated pistols @3.2.X.1
6/6 Box elevated pistols @3.2.X.1
Metcon
“Dionysus” (Time)
For time
40 DB Step up overs 24/20"
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press
40 DB Step up overs 24/20"
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press
@2×50/35lbs
KG: 22.5/15 KG
TC: 18 min
Score: Time
TC: 18 min
Score: Time
Scaling Options
Beginner
30 DB Step up over @moderate
70 Single unders
30 DB Thrusters @moderate
70 Single unders
30 DB hang Clean and Jerk @moderate
70 Single under
30 Devil press @moderate
Intermediate
40 DB Step up over 35/25lbs
70 Double under
40 DB Thrusters 35/25 lbs
70 Double under
40 DB hang Clean and Jerk 35/25 lbs
70 Double under
40 Devil press 35/25lbs
Perform
As Written
Extra Accessory
Metcon (Checkmark)
RDL airplane
3 x 8/side
Rest as needed between rounds
3 x 8/side
Rest as needed between rounds
Score: Weight
Scaling Options
Beginner
8/8 Pistol to Box- Controlled Eccentric
Intermediate
Unweighted- As Written
Perform
N/A