7.18.22
Metcon
200m Run
Complete 3 sets of:
8 Banded Pull & Y
8 Banded Reverse Fly
8 Banded Pull Downs
Complete 3 sets of:
8 Banded Pull & Y
8 Banded Reverse Fly
8 Banded Pull Downs
Then go directly into the next part
Metcon
EMOM x 9 mins:
1. 20 secs/side Single Arm Pike HS with Box – 30-40 secs Pike HS with box
2. 30-40 secs Beat Swings with feet on bench (focus on stopping the movement on each side, so arch position to hollow position with a 2 sec pause on each)
3. 30 sec Hollow Hold (weighted if able)
1. 20 secs/side Single Arm Pike HS with Box – 30-40 secs Pike HS with box
2. 30-40 secs Beat Swings with feet on bench (focus on stopping the movement on each side, so arch position to hollow position with a 2 sec pause on each)
3. 30 sec Hollow Hold (weighted if able)
This is a Gymnastic EMOM to prepare you for today’s wod.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22 mins:
15 Box Jump Overs (24/20)
4 Burpee Bar MUs / 6 Burpee Pull Ups / 6 Burpees Ring Rows
12 Strict HSPUs / Push Up variation
12 Double DB Step Ups (50/35 – 35/25 – 25/15)
15 Box Jump Overs (24/20)
4 Burpee Bar MUs / 6 Burpee Pull Ups / 6 Burpees Ring Rows
12 Strict HSPUs / Push Up variation
12 Double DB Step Ups (50/35 – 35/25 – 25/15)
The DB Step Ups and the Box Jump Overs are where you can push the pace, but they will get to be the exercise where you will want to slow down or recuperate. Try to maintain a steady pace for this one. And, if you need to, cut your reps early for the HSPUs.
Metcon
In the time remaining complete 2-3 sets :
15 Banded Triceps Push Downs + 15 Banded Curls + 15 Banded Pull Apart
(Perform these movements as a circuit, resting as needed at the end of the round)
15 Banded Triceps Push Downs + 15 Banded Curls + 15 Banded Pull Apart
(Perform these movements as a circuit, resting as needed at the end of the round)
Metcon
Optional Extra Work
Option #1
Every 90 secs x 6 mins:
3 Snatch Balance at 60% of your 1RM Snatch
EMOM x 12 mins:
1-4: 1 Squat Snatch at 70%
5-8: 1 Squat Snatch at 75%
9-12: 1 Squat Snatch at 80%
Option #2
AMRAP x 30 mins:
5 min Assault Bike at 85% effort
5 min Assault Bike at 60% effort
