Thursday, October 6th 2022
Warm-up
A. General
3 rounds
30 sec Row or Bike
30 sec Inchworms
3 rounds
30 sec Row or Bike
30 sec Inchworms
B. Mobility
Rotating scorpions
60 seconds
C. Specific
3 sets
5 x 1&1/4 push-ups*
5 Bench press @ascending
*
*Beginners can do these hand elevated
Weightlifting
Bench Press (Weight)
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
TC: 20 min
Score: Round and Reps
Score: Round and Reps
Scaling Options
Beginner
5 DB Strict Press @25/15lbs
10 Air Squats
15 Jumping pull ups
Intermediate
5 Pike HSPU
10 Heel Lock Pistols/Supported Pistols
15 Assisted Pull Ups or reduce reps
Extra Accessory
Metcon (Checkmark)
Banded external rotations
2 x 15/side
2 x 15/side
2 Bench Press @ 70%
TC: 10 min
Score: Weight
Scaling Options
Beginner
2 Bench Press @ weight across
Intermediate
As Written
Perform
N/A