Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Wednesday, March 2nd 2022

A. General
3 sets
30 sec Bike/Row/Ski/100m Run
10 Wall Balls
30 sec double unders

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation
3 sets
25 ft Banded monster walk
8/8 lunges
2 Pause Back squat@ascending

Weightlifting

A: Back Squat (with 2sec pause at the bottom)

Back Squat

Paused Back Squat
Every 2 mins x 4 sets
2 rep @80%

Score: Weight

Scaling Options
Beginner
2 Reps @ Moderate-Heavy

Intermediate & COMP
As written

Metcon

B: Metcon (AMRAP - Rounds)

EMOM 15minutes
Min 1- 21 Wall balls 20/14 lbs
Min 2- 15 KB swings 70/53 lbs
Min 3- 200m Run or 250/200m Row

Scaling options
Beginner
Min 1- 12 Wall balls @Moderate
Min 2- 10 Russian @Light-Moderate
Min 3- 100m Run or 40 seconds row

Intermediate
Min 1- 15 Wall balls @20/14 lbs
Min 2- 15 KB swings @24/16 Kg
Min 3- 150m Run or 200/150m Row

COMP
As written

Extra Accessory

Metcon (No Measure)

Bench Sorenson Hold
Accumulate 3 minutes