24. Juli 2022
Jul
24
Sunday, July 24th 2022
Warm-up
A. General
800m Run
15m lunge + twist
7 Push-up to downward dog
7 Pause ring rows
800m Run
15m lunge + twist
7 Push-up to downward dog
7 Pause ring rows
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
Weightlifting
Metcon (Time)
5 sets
12 Feet elevated Ring rows
6 DB bench press @mod
2 Rope Climbs
Rest 2 minutes
12 Feet elevated Ring rows
6 DB bench press @mod
2 Rope Climbs
Rest 2 minutes
Metcon
Metcon (Time)
30-20-10
DB Step ups 24/20", 2×22.5/15 KG
DB shoulder to OH 2×22.5/15 KG
DB Step ups 24/20", 2×22.5/15 KG
DB shoulder to OH 2×22.5/15 KG
TC: 12 min
Score: Time
Score: Time
Extra Accessory
Metcon (Time)
Get to 60 Calories on a machine in sets of 40 seconds on, 20 seconds off
Score: Time
Scaling Options
Beginner
Ring Rows
DB Bench @ moderate
Lying Down to Standing RC
Intermediate
1 RC