May 7, 2022

Saturday, May 7th 2022

Warm-up
A. General
Partner Warm-Up

With a Med Ball
10/8 cal/person @mod
10 Swing passes
10 plank passes (face to face)
10 Lunges passes
10 Rotational passes (side to side)
10 Wall Ball passes
10/8 cal/person @hard

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
2 sets
2 Over Unders
4 Renegade rows
6 DB Hang cleans
25" Front rack lunge

Metcon
Metcon (Time)
For time
Buy in
150′ DB Front rack walking lunge

10 rounds
6 Over unders @30/24"
8 DB Renegade rows
10 Dual DB Hang cleans

Buy out
150′ DB Front rack walking lunge

DB: 2×50/35 lbs

KG: 22.5/15 KG
TC: 30 min
Score: Time

Scaling options
Beginner
150′ walking lunge
5-7 rounds
6 Over unders @Moderate
8 DB Renegade rows
10 Dual DB Hang cleans
150′ walking lunge
DB @2xModerate

Intermediate
As Written
DB 2×35/20 lbs

Perform
100 Cal Echo Bike
5 rounds
5 Box jumps @36/30"
10 Thrusters @155/105 lbs
15 Hang cleans @155/105 lbs
100 Cal Echo bike

Extra Accessory
Metcon (Time)
Accumulate
1 min in an L-sit
3 mins in a Sandbag bear hug
5 mins in an elbow plank

Partition as you wish