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Titan Fitness – Deka Box

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Warm-up

Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike

30 seconds

round 1: Inch worms

round 2: scorpions

round 3: Spiderman stretch

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

2 sets

5 Cals @hard

10 Jumping air squats

5 push-up to downward dog

Metcon

A: Metcon (6 Rounds for reps)

EMOM 24 minutes for reps

Min 1: Cal Bike/Row/Ski

Min 2: Wall Balls @20/14 lbs

Min 3: Wall walks

Min 4: Rest
KG: 10/8

Score: Total reps

Scaling options

Beginner

Min 1: Cal Bike/Row/Ski

Min 2: Wall Balls @light

Min 3: Inch worms

Min 4: Rest

Intermediate

As written

COMP

EMOM 20 minutes

Alternate between:

– Echo bike @70/60RPM

– Wall Balls @20/14

– Max HS walk

– Rest

Metcon

Team WOD

A: Metcon (AMRAP – Rounds and Reps)

Team WOD

Amrap 25mins

20 Cal Bike/Row/Ski

20 Wall Balls @20/14 lbs

6 Wall walks

You go, i go, one partner working at a time.

Extra Accessory

Metcon (No Measure)

4 sets

10 Strict TTB

60 sec/side Star plank

Rest 30 se