30. Juli 2022
Jul
30
Saturday, July 30th 2022
Warm-up
A. General
400m Run
5 Inchworms
200m Run
7 mini band wall slides
100m Run
10 alternating Y arm raises on a box*
400m Run
5 Inchworms
200m Run
7 mini band wall slides
100m Run
10 alternating Y arm raises on a box*
B. Specific
2 sets
50′ A skips + 50′ Sprint
50′ Butt kicks + 50′ Sprint
9 Hollow banded lat pull downs
3-5 reps on the Ring mu progression
Ring mu progression:
Beginner
Intermediate
Advanced
Box supported mu
Metcon
Metcon (Time)
4 rounds for time
400m Run
10 Ring Muscle-ups
500m Row
10 Wall Walks
400m Run
10 Ring Muscle-ups
500m Row
10 Wall Walks
Metcon (3 Rounds for reps)
3 rounds
Partner A: 400m Run
Partner B: Max Ring Muscle-ups
then partners Switch station
right into
Partner A: 500m Row
Partner B: Max Wall walks
then partners Switch station
Partner A: 400m Run
Partner B: Max Ring Muscle-ups
then partners Switch station
right into
Partner A: 500m Row
Partner B: Max Wall walks
then partners Switch station
Score, RMU & Wall walk reps per round
Extra Accessory
Metcon (Checkmark)
Prone angels
3 rounds
60 seconds Max reps
60 seconds rest
3 rounds
60 seconds Max reps
60 seconds rest
HIIT Session
Warm-up
Buy-In 100m Run
5-10-15
– Burpees
– DB Strict Press
– R-KBS
– WBS
5-10-15
– Burpees
– DB Strict Press
– R-KBS
– WBS
Prep WoD Weights; Run through one round
Metcon
1 200m Run
2 Wall Walks
3 DB Lunges (ea. leg)
4 DB Thrusters 20/10 kg
5 Burpees
6 Pull-Ups
7 KB Swings 22.5/15 kg
8 KB Goblet Squats 22.5/15 kg
9 TTB
10 Wall Balls 9/6 kg
11 Cal Assault Bike
12 Cal Row
2 Wall Walks
3 DB Lunges (ea. leg)
4 DB Thrusters 20/10 kg
5 Burpees
6 Pull-Ups
7 KB Swings 22.5/15 kg
8 KB Goblet Squats 22.5/15 kg
9 TTB
10 Wall Balls 9/6 kg
11 Cal Assault Bike
12 Cal Row
Score: Time
Scaling Options
Beginner
4 rounds for time
Run 200m
15 Jumping Pull Ups
Hand Elevated Push Ups
Row 400m
10 Inch Worms
Intermediate
4 rounds for time
Run 400m
10 Pull Ups
8 Ring Dips
Row 500m
5 Wall Walks
Perform:
3 rounds
10 Ring Muscle-ups
400m Run
Rest 1:1
3 rounds
10 Bench Press 185/125lbs