Friday, September 30th 2022
Warm-up
A. General
60 sec Row or Bike
10 rotating scorpions
5 push up to downward dogs
60 sec Row or Bike
10 Alternating Box Y raises
5/5 Single arm banded straight arm lat pull down
60 sec Row or Bike
10 rotating scorpions
5 push up to downward dogs
60 sec Row or Bike
10 Alternating Box Y raises
5/5 Single arm banded straight arm lat pull down
B. Specific
EMOM 6
Min 1- 10 straight arm banded lat pull downs
Min 2- 3 scap pull-ups + 5 pause ring rows
Gymnastics
Metcon (AMRAP – Reps)
Get to 50 Strict C2B pull ups in as little set as possible
Metcon
Metcon (Time)
42-30-18
Pistols
Push ups
Cal Machine
Pistols
Push ups
Cal Machine
TC: 16 min
Score: Time
Score: Time
Scaling Options
Beginner
30-25-15
Lunges
Knee or hand elevated push ups
Cal Machine
Intermediate
42-30-18
Assisted Pistols
Assisted Push ups
Cal Machine
Perform
30-25-20 GHD Sit-ups
42-30-18 Push-ups
21-15-9 Echo Bike
Extra Accessory
Metcon (Checkmark)
DB Pullover
3 x 8 reps @moderate
3 x 8 reps @moderate
Score: Sets
Scaling options:
Beginner & Intermediate :
30-50 Banded strict pull ups
Perform
Get to 50 Bar mu in as little sets as possible