December 17, 2021

Friday, December 17th 2021

Warm-up
A. General
3 rounds
30 sec Row or Bike @Hard
10 Wall balls
5 box jumps + step down @moderate height

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
5 Back squats
5 Btn press
5 Elbow rotations
5 Btn thrusters
5 Thrusters
Then
2 sets @increasing intensity
5 Thrusters
5 Bar facing burpees

Metcon
“Chaos” (AMRAP – Rounds and Reps)
AMRAP 7minutes
10 Thrusters @ 95/65 LBS
10 Bar facing Burpees

43/30 KG

KG: 40/30
Score: Rounds + reps

Scaling options
Beginner
Amrap 7
8-10 thrusters or DB thrusters @light
6-10 Burpees

Intermediate
Amrap 7
10 thrusters @ 75/55 lbs
10 Bar facing Burpees

COMP
As written

Accessory
Metcon (Weight)
3 sets
20 Tall kneeling alternating DB Press ( Neutral grip)
10 Inchworms
Rest 90 seconds between sets

Score: For quality
TC: 12mins

Scaling options
Beginner: reduce reps as needed

Intermediate, COMP
As Written

Extra Accessory
Metcon
3 sets
12 Lateral raises
12 Face pulls, band attached @ ankles

Goal: Upper pull accessory