September 14, 2021

Tuesday, September 14th 2021

Warm-up
A. General
3min Easy row, nose breathing
20 Fast Back wards arm circles
10 Scap pulls

B. Mobility
Banded wrist rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds

C. Specific (pre metcon)
2 sets @ascending, TnG
3 Clean pulls
3 Tempo Pause Power cleans*
5 cal row @hard
*Slow to the second pull, then accelerate and pause in reception.

Gymnastics
Metcon (7 Rounds for reps)
Every 90 seconds for 7 sets
100′ Farmer Carry 2×50/35lbs
8-10 TTB

KG: 22.5/15
Score: Each set for time
TC: 9:30

Scaling options
Beginner
100′ Farmer Carry @2xlight
8-10 Sit-ups or V-ups

Intermediate
100′ Farmer Carry @2×35/25 lbs
4-8 TTB or 8-10 Toes to eye level

COMP
As written

Metcon
Metcon (Weight)
Every 2 mins for 20 mins
Alternate
-15-20 Cal Row
-3 Power Cleans @60% + ascending

Scaling options
Beginner
Every 2 mins for 20 mins
Min 1:
Row 10-15 Cals
Min 2:
3 Power Cleans @moderate

Intermediate
Every 2 mins for 20 mins
Min 1:
Row 12-18 Cals
Min 2:
3 Power Cleans @60-75%

COMP
Every 2 minutes for 60 minutes
Alternate between:
– 300/200m Row
– 60 Double unders + 25-75′ HS Walk
– 20 Box Jump over + 50′ Sandbag Carry on shoulders

Extra Accessory
Metcon
3 rounds
30 sec Hollow body rocks
30 sec Hip extension hold on GHD