September 23, 2022

Friday, September 23rd 2022

Warm-up
A. General
2 rounds
30 sec Jumping Jack
25’ Lunges + Twist
5/5 Russian one arm KBS
5/5 KB Windmills

B. Mobility
2 sets
10 Alternating Scorpions
5/5 World’s Greatest Stretch

C. Specific
40 sec Arm Action drill:
40 sec Standing Arm action drill:
2 x 25’ A skip
2 x 25’ High knees
2 x 25’ Running accelerations

2 x
10 Wall Balls
10 KBS

Metcon
Metcon (Time)
2 rounds for time
800m Run
40 Wall Ball 20/14 lbs
800m Run
40 KBS 24/16KG

KG: 9/6 KG
TC: 40 min
Score: Time

Scaling Option
Beginner
400m Run
20 Wall Balls @ light
400m run
20 KBS @ light

Intermediate
800m Run
40 Wall Balls @16/12 lbs
400m Run
40 KBS @ 16/12KG

Perform
5 Rounds
800m Run
40 Wallball @20/14 lbs

Extra Accessory
Metcon (Checkmark)
3 sets
12 Tall kneeling alternating DB strict press
12 Incline DB flys
Rest 2-3 minutes
@ RPE 7/10