October 2, 2021

Saturday, October 2nd 2021

Warm-up
A. General
3min Bike, row, ski, or run
*every min complete 3-5 burpees

B. Mobility
PVC Dislocates
10-15 repetitions

C. Specific
2 sets
3 Banded wall-slides, slow and controlled
5 HS hold scap push, facing wall
Then
do 3-5 reps on each movement in order as a Metcon prep

Metcon
Metcon (Time)
For time
50 Cal Row
10 Wall walks
40 Cal Row
20 DB step up overs @2×50/35 lbs
30 Cal Row
30 HSPU
20 Cal Row
40 Pistols
10 Cal Row
50 DB squats @2×50/35 lbs

Scaling options
Beginner
For time
50 Cal Row
10 Inch worms
40 Cal Row
20 DB step up overs @2xlight
30 Cal Row
30 DB push press @2xlight
20 Cal Row
40 Air squats
10 Cal Row
50 DB squats @2xlight

Intermediate
As written @35/25lbs

COMP
OPG Event # 3&4

Metcon (Time)
Team Version

You go I go,
140 Cal Row
16 Wall walks
120 Cal Row
60 DB step up overs @1×50/35 lbs
100 Cal Row
60 HSPU
80 Cal Row
60 Pistols
60 Cal Row
60 DB squats @2×50/35 lbs

TC: 40 minutes

Cool down
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.