April 27, 2022

Wednesday, April 27th 2022

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk

B. Mobility
Dynamic hip to lat slide stretch
10 reps/side
Hold each end range for 1-2 seconds

C. Specific
2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat

Weightlifting
Back Squat (3 x 5 @82%)
Rest 3 mins between sets

TC: 12 min
Score: Weight

Scaling Option
Beginner
3 x 5 @moderate-heavy

Intermediate
As written

Perform
Work up to a heavy 2 rep Back squat
with 3 seconds pause at the bottom

Metcon
Metcon (Time)
8 Rounds for time
200m Run
10 DB Front squats 2×50/35lbs

KG: 22.5/15 KG
TC: 16 min
Score: Time

Scaling Options
Beginner
100m Run
8 DB Front squats @2xmoderate

Intermediate
2000m Run
8 DB Front squats @2×35/20

Perform
8 Rounds
200m Run
10 DB Thrusters @2×50/35

Extra Accessory
Metcon
5 sets
40 sec on / 20 sec off
Face up Flutter kicks
Sky touches
Alternating unilateral V-ups