Saturday, October 8th 2022
Warm-up
A. General
EMOM x 9
1. 60sec Bike or Row @ Easy
2. 30sec in and out squats
3. 30sec Downward dog hold + calf pedals
EMOM x 9
1. 60sec Bike or Row @ Easy
2. 30sec in and out squats
3. 30sec Downward dog hold + calf pedals
B. Specific
2 sets
5 Banded Good mornings
5 Pause wallballs @ as high as possible
5 Box Jump + step down @ ascending height
Metcon
Metcon (Time)
Buy in: 1600m Run
4 Rounds
20 Deadlifts 185/125lbs
20 WB 20/14lbs
20 Box Jump Overs 24/20"
Buy out: 800m Run
Metcon (Time)
Team Version
With a Partner, Run as a relay in 200m increments, Then perform the reps, one partner working at a time while other partner holds a position
With a Partner, Run as a relay in 200m increments, Then perform the reps, one partner working at a time while other partner holds a position
Buy in: 1600m Run
6 Rounds
20 Deadlifts @185/125 / Farmer hold
20 WB 20/14lbs / Chair hold
20 Box Jumps @ 24/20" / Plank hold
Buy out: 1600m Run
Extra Accessory
Metcon (5 Rounds for reps)
Every 3 minutes x 5 sets:
10-15 Cal Ski
10-15 Cal Bike
10-15 Cal Row
@RPE 4
10-15 Cal Ski
10-15 Cal Bike
10-15 Cal Row
@RPE 4
TC: 30 min
Score: Time
Scaling Options
Beginner
800m Run
4 Rounds
15 Deadlifts @95/65
15 WB 14/10lbs
15 Box Jumps/Step ups
400m Run
Intermediate
1600m Run
4 Rounds
20 Deadlifts @135/95
20 WB 14/10lbs
20 Box Jumps @ 24/20"
800m Run
Perform
N/A