October 15, 2021

Friday, October 15th 2021

Warm-up
A. General
30sec Row/Bike/Run/Ski @ easy
30sec Wall balls
30sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
30sec Row/Bike/Run/Ski @ Hard

B.Mobility
PVC shoulder dislocate
10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific
2 sets
5 Glide kips or Beat swings*
10 banded hollow lat pull-downs
1-3 Bar mu / CTB / Pull-ups
*

Gymnastics
Metcon (AMRAP – Reps)
5 rounds
15 Cal Bike/Row/Ski
Max Unbroken Bar muscle ups
Rest 60 sec

Score: Total bar muscle ups
TC: 15mins

Scaling options
Beginner
5 rounds
15 Cal Bike/Row/Ski
7-10 Jumping Pull-ups @2-3 sec down
Rest 60 sec

Intermediate
5 rounds
15 Cal Bike/Row/Ski
Max Unbroken CTB / Pull-ups
Rest 60 sec

COMP
5 sets
15 Cal Ski @RPE 10/10
5 Weighted Strict CTB @RPE8/10
Max unbroken BMU
Rest 3mins

Metcon
Metcon (AMRAP – Reps)
EMOM 8
8 OHS 75/55 lbs + 6 Box jumps 30/24"

Rest 2 minutes

EMOM 8
6 Hang Squat Snatches 75/55 lbs + 6 Box jumps 30/24"

KG: 35/25
Score: Total reps completed
TC: 18mins

Scaling options
Beginner
EMOM 8
8 OHS @light + 6 Box jumps @moderate
Rest 2 minutes
EMOM 8
4 Hang Squat Snatches @light + 6 Box jumps @moderate

Intermediate
EMOM 8
8 OHS @65/45 lbs + 6 Box jumps @24/20"
Rest 2 minutes
EMOM 8
6 Hang Squat Snatches @65/45lbs + 6 Box jumps @24/20"

COMP
As written

Extra Accessory
Metcon
3 sets
12 Alternating Renegade Rows
8 Ring Face pulls

Goal: Upper pull strength reinforcement
Row = heavy