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Saturday, November 13th 2021

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk

B. Mobility
Lateral banded hip mobilization + knee drive
10-15 knee drive/leg

C. Specific
3 sets
3 Pause wall balls @as high as possible
5 Scap pulls + 5 Beat swings
5 CTB

Metcon
“Auxo” (Time)
10-20-30-40-50
Wall balls 30/20lbs
CTB

Auxo or Auxesia, was the Greek goddess of Growth. She is considered both one of the Horae and one of the Graces (esp. in Athens). In some cases, Auxesia/Auxo was a title of Persephone, the goddess of Spring Growth. She is the protector of vegetation and plants, and growth and fertility.

KG: 10/8
Score: Time
TC: 17mins

Scaling options
Beginner
10-20-30-40-50
Wall balls @light
Jumping CTB @controlled descent

Intermediate
5-10-15-20-25
Wall balls @20/14lbs
CTB

COMP
10-20-30-40-50
Wall balls @30/20 lbs
CTB

Metcon (Time)
Team Version

20-40-60-80-100
Partner Wall ball passes*
10-20-30-40-50
Synchro CTB

*Stand side by side, one partner completes a wall ball against the wall, passing to the other partner for 1 rep, then the other partner does the same until all reps of the set are completed.

Extra Accessory
Metcon (Weight)
Weighted Hip extensions
4 x 6-8 reps @Heavy

Goal: Post chain Strength Hypertrophy

For this, please do not allow this to turn into a back extension. Maintain the natural lumbar curve with full spinal erector tension through the entire ROM.