Wednesday
Warm-up
Warm-up
EMOM X 8 MINUTES
MIN 1 – :45 Row (EZ then Mod)
MIN 2 – 5 Inchworm + Pike Push-up or 2 sec Pike Hold
MIN 3 – :45 Box Step-ups
MIN 4 – 10 Wall Ball Squats w/ :02 Pause at bottom
MIN 1 – :45 Row (EZ then Mod)
MIN 2 – 5 Inchworm + Pike Push-up or 2 sec Pike Hold
MIN 3 – :45 Box Step-ups
MIN 4 – 10 Wall Ball Squats w/ :02 Pause at bottom
*Coaches Note: On the second round, have athletes that can progress Inchworm + Pike Push-up/Pike Hold to do them with their feet on a box. Also, have athletes go from Step-ups to Box Jumps.
Extended Warm-up
Metcon
EMOM x 10 MINUTES*
MIN 1 – Gymnastics GOAT (HS Focus)**
MIN 2 – Row (EZ-Mod)
MIN 1 – Gymnastics GOAT (HS Focus)**
MIN 2 – Row (EZ-Mod)
*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.
**HS Options…
Beginner: Pike Hold from a Box or DB Press
Intermediate: Handstand Hold or HSPU Negatives
Advanced: Free Standing HS Hold or Walk
(No Measure)
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row
(Score is Time)
KG WB: (9/6)|(6/5)
