8.14.2021
Warm-up
[3:00-12:00]
9:00 EMOM
min 1: 12 Box Step ups
min 2: 6 Scap Pull-Ups + 6 Kip Swings
min 3: 9 Push ups to Down Dog
Specific Prep
12-20:00]
Pistol progressions/options
To a box
On a box
Using ring or post for support
Wall Walk + 15-20s Hold
Wall Walk + 10 shoulder taps
HSW or whatever progression you plan to use in EMOM
Gymnastics
[20-32:00]
Metcon (6 Rounds for reps)
EMOM 12:00
1: 8-10 Alt. Pistols
2: Handstand Walk 10-25’ – or – HSW practice
BUILD:
1: 12-16 Box step Downs (6-8/leg)
2: 3-4 Inchworms + Push Up
Metcon
[38-50:00]
Metcon (Time)
For time @ 80% (30:00 FIRM time CAP)
400m run
20 Burpee CTB Pull Ups
30 Single DB Step Ups (24/20" – 35/25#)
800m run
20 Burpee CTB Pull Ups
20 Single DB Step Ups
Run 400m
10 Burpee CTB Pull Ups
10 Single DB Step Ups
OPEN/RX+:
For Time @ 80% (30:00 FIRM time CAP)
400m run
12 Ring Muscle Ups
30 Single DB Step Ups (24/20" - 50/35#)
800m run
9 Ring Muscle Ups
20 Single DB Step Ups
Run 400m
6 Ring Muscle Ups
10 Single DB Step Ups
CC: PACER/SUSTAIN
Shoot for CONSISTENT effort through entire piece today
Choose a variation on gymnastics that you can complete in quick singles or small sets, but let’s challenge ourselves today on this part.
Metcon (Time)
4 rounds (30:00 FIRM time CAP)
400m run
12 Banded Pull Ups
12 Push Ups
30 Single DB Step Ups (24/20" – 35/25#)
800m run
9 Banded Pull Ups
6 Push Ups
Run 400m
6 Banded Pull Ups
6 Push Ups
** Choose a tougher pull up variation for today
