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Tuesday, October 19th 2021

Warm-up
A. General
3min Bike, row, ski, or run
*every min complete 3-5 burpees

B. Mobility
Prone PVC press
10-15 repetitions

C. Specific
5 Banded wall-slides, slow and controlled
3 wall walks
10 HS hold scap push, facing wall

Gymnastics
Metcon
EMOM 8minutes
Min 1: 3-5 Wall walks
Min 2: 45sec HS hold practice

Score: For quality

Scaling options:
Beginner
EMOM 8
Min 1: 3-5 Inch worms
Min 2: 40sec HS hold practice

Intermediate
EMOM 8
Min 1: 1-3 Wall walks
Min 2: 45sec HS hold practice

COMP
5 x 50ft HS walk + max freestanding HS hold
Rest 2mins

Metcon
Metcon (Time)
2 rounds for time
50 Box jump overs 24/20"
40 TTB
30 DB step-up over 24/20", 1×50/35 lbs

KG: 22.5/15
Score: Time
TC: 20mins

Scaling options
Beginner
2 rounds for time
30-50 Box jump overs @low
40 sit-ups
30 step-up over @low
*Distinction of jump vs step over

Intermediate
2 rounds for time
30-50 Box jump overs 24/20"
20 TTB or 40 Toes to eye level
30 DB step-up over 24/20" + 1×35/25 lbs

COMP
2 rounds, each for time
50 Box jump overs 24/20"
40 TTB
30 DB step-up over 24/20" + 1×50/35 lbs
2mins of Active recovery Between rounds:
Complete 1 push-up every 3-10 Seconds

Extra Accessory
Metcon (Time)
For time
20-15-10
V-ups
Hollow body rocks
Arch rocks

Core endurance