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Components

Metcon

Recess - 4/18/21

RWU:

Dodgeball - 3 x 2 min games

then

3 min Pizza Delivery

RBWU: Metcon (No Measure)

3 rds
100m Run
:30 Squat hold
10 each hip rotations
5 Seal Pushups

R Mov: Metcon (No Measure)

EMOM 9
1.) :30 line hops
2.) 8 hrpu
3.) 10 Plate ground to overhead

RB L: Metcon (Weight)

5 x 5 Back Squat (building across, good form)

ss/

5 x 2+ strict pull-ups (band if needed)

RWOD: Metcon (No Measure)

21.1.1
3 RFT
10 pushups
10 plate ground to overhead
20 line hops

rest 1 min

3 RFT
8 Pushups
8 Ground to overhead
20 Line Hops

RBWOD: Metcon (Time)

21.1.1
3 RFT
10 hspu off a box
10 hang Cleans
50 Single jumps

rest 1 min

3 RFT
10 HSPU of a box
10 S2OH
50 single jumps

GAME: Metcon (No Measure)

Coaches Choice

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