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Friday, July 30th 2021

Warm-up
A. General
2min Row @increasing intensity, rowing the final 10sec @100%

B. Specific
3 x 5 ‘racing start’ strokes or ‘Hard strokes’
30sec rest

B2. Specific (Pre metcon)
2 sets @Ascending past the working weight
3 Back squats + 3 BTN push press +3 OHS
15 seconds of double unders

Conditioning
Metcon (Calories)
Row test

Max cal in 30 seconds

2min rest

EMOM 10minutes
30 sec @70-80% of speed average on the test

Score: Cals in 30 sec effort

Scaling options
COMP
Max cal in 30 seconds
Rest 5-10 minutes
Then,
EMOM 10
30 sec 80% of speed average on the test

Metcon
Metcon (4 Rounds for reps)
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats 95/65lbs
50 Double unders

KG: 40/30
Score: Time of each set (4)

Scaling options
Beginner
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @light
50 Single unders

Intermediate
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @65/45
25 Double unders

COMP
As written

Extra Accessory
Metcon
3 rounds
20 Banded Good morning
30 sec/elbow Side planks