February 25, 2022

Friday, February 25th 2022

Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Rotating scorpions
5/5 Hanging scapular C.A.R’s

B. Activation
3 sets @ascending
5 Bench press
5 Pendaly rows
10 Banded W-Y

Metcon
Metcon (2 Rounds for reps)
OPEN 22.1

OR

4 rounds
4 Paused Bench Press @60%
Rest 30 sec
1-4 Pendlay Rows @Heavy
Rest 30 sec

Score: Weight across for both lifts
TC: 10mins

Scaling options
Beginner
4 rounds
4 Bench Press @moderate
Rest 30 sec
1-4 Pendlay Rows @Heavy
Rest 30 sec

Intermediate & COMP
As written

Conditioning
Metcon (10 Rounds for reps)
Every 2 mins x 10
Row 225/200 m
5 High wall balls 12/10′, 20/14 lbs

Kg: 10/8
Score: Time of each round
TC: 20mins

Scaling options
Beginner
Every 2 mins x 10
Row 150/100 m
5 High as possible wall balls @light

Intermediate
As written

COMP
Ski
10 x 250m
rest 1:1

Extra Accessory
Metcon (Weight)
Turkish Get Up
Accumulate 15 reps/side

Goal: Core + Shoulder stability