Monday
Metcon
“Firestarter”
100 Energy (50 Cal C2 BIke, then 50 Cal C2 Rower)
75 Wall Balls
50 Chest to Bar Pull Ups
Purpose
Endurance Pacing
Mobility
Sofa Stretch
Tuesday
Metcon
Open 23.3 (Ignore the time gate, 12 minutes for all!)
Beginning with a 6-minute time cap, full as many reps as attainable of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If accomplished earlier than the 6-minute time cap, add 3 minutes to the time cap and full:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If accomplished earlier than the 9-minute time cap, add 3 minutes to the time cap and full:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Purpose
Panda Cup Prep (Shoulders Getting A Look In)
Mobility
Capsule Stretch
Wednesday
Metcon
“Tennessee”
21-15-9-6-3
Toes to Bar
Entrance Squats 50/35Kg
Purpose
Legs, Core & Respiratory
Mobility
Bretzel Stretch
Wall Twisting Stretch
Thursday
Metcon
“Pink Fluffy Unicorns”
Each 4 Minutes for five Rounds
15/12 Cal Assault Bike
15 Push Presses 35/20Kg
15 Field Bounce Overs
Purpose
Dash & Get well
Mobility
Field Shoulder Stretch
Field Pigeon Stretch
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