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Components

Metcon

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Workout

Recess - 3/21/21

RWU:

Dodgeball - 3 x 2 min games

then

3 min Pizza Delivery

RBWU: Metcon (No Measure)

3:00 bike warmup (:30 hard, :30 light)

then 3 rds
:20 hs hold
:20 bar hang
:20 squat jumps

R Mov: Metcon (No Measure)

EMOM 9
1.) 10 DB Snatch
2.) 10 burpees
3.) 10 box jumps

RB L: Metcon (Weight)

5 x 5 Deadlift (building across, good form)

ss/

5 x 10 Toes to rig

RWOD: Metcon (No Measure)

Recess open
21.2
5 - Plate Ground to OH
10 - Burpee box jump overs
10 - Plate Ground to OH
10 - Burpee box jump overs
15 - Plate Ground to OH
10 - Burpee box jump overs
20 - Plate Ground to OH
10 - Burpee box jump overs
25 - Plate Ground to OH
10 - Burpee box jump overs

RBWOD: Metcon (Time)

Recess Barbell Open
10 - DB Snatch
12 - Burpee box jump overs
15 - DB Snatch
12 - Burpee box jump overs
20 - DB Snatch
12 - Burpee box jump overs
25 - DB Snatch
12 - Burpee box jump overs
30 - DB Snatch
12 - Burpee box jump overs

GAME: Metcon (No Measure)

Coaches Choice

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