Thursday
Warm-up
Warm-up
3 SETS
:30 Bike (EZ → Mod → Hard)
8 Scap Pull-Ups
10 Single Ring Row*
12 Tuck-Ups
100m Jog
:30 Bike (EZ → Mod → Hard)
8 Scap Pull-Ups
10 Single Ring Row*
12 Tuck-Ups
100m Jog
*2 Hands on 1 Ring (hand over hand) and pull towards the chest.
Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Rope Climb Technique
Practice Rope Climb Technique
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1&2 – 3 Rope Climbs + Max Cal Bike
MIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)
MIN 1&2 – 3 Rope Climbs + Max Cal Bike
MIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)
(Score is Reps)
Optional Finisher
Metcon
EMOM x 6 MINUTES
MIN 1 – :45 Max Alt. Sit-Thrus
MIN 2 – :45 Hollow Flutter Kicks
MIN 1 – :45 Max Alt. Sit-Thrus
MIN 2 – :45 Hollow Flutter Kicks
(No Measure)
