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"STRAIGHT 100."

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Workout

Wednesday

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

*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 (No Measure)

EMOM x 10 MINUTES*
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

(Score is Time)

KG WB: (9/6)|(6/5)

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Wednesday, February 23, 2022

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