12.4.2021
Warm-up
[3:00-15:00]
6:00 EMOM
Min 1: 45sec Row Easy
Min 2: 5 Inchworm Push-Ups + 10 Mountain Climbers
Min 3: 100m Run Easy
+
"Burpee Simon Says"
Position 1: Standing
Position 2: Chest to Deck
Position 3: Top of Push-Up
Position 4: Bottom of Squat
Position 5: Jump
+
[15:00-20:00]
Game plan and set up equipment for teams of 3
Metcon
[20:00-56:00]
Metcon (Time)
"A Series of Unfortunate Events"
In 3 Person Teams,
Every 4:00 for 36:00
Station 1: 500m/420m Row
Station 2: 30 Burpees
Station 3: 400m Run
Partner 1: Starts on Station 1
Partner 2: Starts on Station 2
Partner 3: Starts on Station 3*Rotate stations each set, so that each partner will hit each station 3x. This means that each station is an all out sprint. We are looking for each set to be done in 1:20-1:40 with 2:20-2:40 rest periods. This is all about that aerobic capacity and speed sprint work today. Do not underestimate this one.
Metcon (Time)
"A Series of Unfortunate Events"
In 3 Person Teams,
Every 4:00 for 36:00
Station 1: 400/320m Row
Station 2: 20 Burpees
Station 3: 200m Run
Partner 1: Starts on Station 1
Partner 2: Starts on Station 2
Partner 3: Starts on Station 3*Rotate stations each set, so that each partner will hit each station 3x. This means that each station is an all out sprint. We are looking for each set to be done in 1:20-1:40 with 2:20-2:40 rest periods. This is all about that aerobic capacity and speed sprint work today. Do not underestimate this one.
Cool Down/Stretch
[56:00-60:00]
1:00/1:00 Half Saddle Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Pigeon Pose
2:00 Full Saddle Stretch
Metcon (Weight)
3 Rounds (For Quality)
8 Tempo Strict Press (3010)
10/10 SA Seated Kettlebell Press
20 Barbell Skull Crushers (45/35#)
EXTRA Competitor WOD
Snatch (Find Heavy Single in 12:00)
Snatch (EMOM 5:00 x 1 rep @ 90% of A )
Deadlift (2-2-2-2; rest 3:00)
Set 1: 2 Reps @ 85%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4: 2 Reps @ 90+%
Metcon (6 Rounds for reps)
3 Sets, Each Segment for Time
7 Ring Muscle-Ups
50ft Handstand Walk
R: 2:00
50ft Handstand Walk
7 Ring Muscle-Ups
R: 2:00
