Skill
Choose one Open movement
5min EMOM, 30s work, 30s rest
– Pull-up variation (or C2B)
(There is C2B in tomorrows Metcon)
– Handstand Push-ups
– T2B
Intent: Today (and next week) we are specifically focusing on Open WOD gymnastics Skill. This session should be 100% skill development and not tear you up.
5min EMOM, 30s work, 30s rest
– Pull-up variation (or C2B)
(There is C2B in tomorrows Metcon)
– Handstand Push-ups
– T2B
Intent: Today (and next week) we are specifically focusing on Open WOD gymnastics Skill. This session should be 100% skill development and not tear you up.
Metcon
100 Dubs
100 Walking Lunges (BW) (L+R=2)
50 Abmat Sit-ups
50 DB Snatches (55,35)
50 K2E
50 Single Arm DB Thrusters (55,35)
Rx: (45,25)
L2: (Dub Attempts) (35,25) (Knee Raises)
L1: (Single Unders) (25,15) (Knee Raises)
*Snatches and Thrusters, rotate arms as needed
25min Time Cap
100 Walking Lunges (BW) (L+R=2)
50 Abmat Sit-ups
50 DB Snatches (55,35)
50 K2E
50 Single Arm DB Thrusters (55,35)
Rx: (45,25)
L2: (Dub Attempts) (35,25) (Knee Raises)
L1: (Single Unders) (25,15) (Knee Raises)
*Snatches and Thrusters, rotate arms as needed
25min Time Cap
Intent: Come up with a strategy to go through this work in the shortest possible time. Effort should be around 80%
$ Out
3 Rounds
30 Single Banded Leg Curls, each
10 1-Arm Rows w. rotation, each
30 Single Banded Leg Curls, each
10 1-Arm Rows w. rotation, each