December 9, 2021

Thursday, December 9th 2021

Warm-up
A. General
3 rounds
10 BB good mornings
10 Alternating box step ups
50 Single unders

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Specific
500m Row @easy + No arms (legs & hips only)
12 muscle cleans @30-40%
300m Row @mod + full stroke
12 muscle cleans @30-40%
200m Row @hard + full stroke

Metcon
Metcon (Time)
5K Row for time

Every 2 mins:
2 Jump over wall 48/40"
4/4 Single arm DB push press 1×70/50lbs

KG:9/6
Score:Time
TC: 35mins

Scaling options
Beginner
3,500m Row

Every 3mins:
2 Goblet Squats- DB Push Press Weight
4/4 Single arm DB push press @ Heavy

Intermediate
4K Row

Every 2 mins:
2 Wall jump over 40/30"
4/4 Single arm DB push press @50/35 lbs

Extra Accessory
Metcon
5-4-3-2-1
Bird dog
Banded Dead bug

Hold every rep of both exercise for 3-5 seconds

Goal: Core stability
We use both these movements to increase core and posterior chain stability.