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Components

Metcon

Settings

Workout

Saturday, April 30th 2022

A. General
EMOM x 9
1. 60sec Bike or Row
2. 10-15 Wall Balls
3. 3 Jerk dip + 5 push press

B. Specific
-3 Banded oscillations*
-5 Beat swings
-5 Jumping back squats
-5 push press
-5 cal bike sprint
*https://youtu.be/P9QVvhyBTdM

Metcon

A: Metcon (Time)

For time
20-15-10-5 Front Squat
20-15-10-5 STO
20-20-20-20 TTB

Mens weights: 115-135-155-185lbs
Womens weights: 75-95-105-125lbs

Scaling Options
Beginner
20-15-10-5 Front Squat
20-15-10-5 STO
20-20-20-20 PVC Toe To Bar
@Moderate Weight

Intermediate
20-15-10-5 Front Squat
20-15-10-5 STO
20-20-20-20 Toes To Eye Level

Mens weights: 75-95-115-135
Womens weights: 55-65-75-85

Perform
As written
Mens weights: 155-185-225-255
Womens weights: 105-125-135-155-175

A2: Metcon (Time)

Team Version

With A Partner, Divide reps as you'd like
For time
40-30-20-10 Front Squat
40-30-20-10 STO
40-40-40-40 TTB

Extra Accessory

Metcon (Weight)

Death march
3 x 50' @AHAP
Rest 60 seconds between sets

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, April 30, 2022

Male Clients

Fernando
Aguilera

11:00 AM HERO WOD

16:15

Intermediate

Female Clients

Karmen
McGee

11:00 AM HERO WOD

16:00

45, 55, 65, 75 # bar Hanging 3 sets, v sits on set 4

Alexia
Dos Santos

11:00 AM HERO WOD

19:34

Mirna
Slim

11:00 AM HERO WOD

30:00

FS: 55 to 115 lbs, 30 knees to chest. 65lbx35 StO.