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Workout

9/29

Warm-up

1 Round:
- 2:00 Machine of Choice
- 10E Bird Dog w/:01 Pause at Extension
- 10E Staggered Stance Single Arm KB RDL
- 10E KB Goblet Split Squat
- 20'E Single Arm OH + Front Rack + Farmer Carry (R)
- 20'E Single Arm OH + Front Rack + Farmer Carry (L)

SKILL WORK

* Athlete Notes: Take 10:00 to practice Rope Climb Technique. Sit on a box and practice your foot clamp, stand to support, or perform half assents. If you excel at Rope Climbs, perform an 8:00 EMOM of 1-2 Rope Climb each minute. You can even choose to use a weight vest if you want an extra challenge.

Metcon (Checkmark)

A) 10:00 AMRAP:
- :30 HS Hold
- 25 Abmat Sit-Ups
- 12/9 Calorie Ski
* REST 2:00

B) 10:00 AMRAP:
- 15 Russian KB Swings (53/35)
- 20 Alternating Lunges
- 12/9 Calorie ECHO/C2 Bike
* REST 2:00

C) Accumulate 5:00:
- Double KB Farmers Hold (53/35)

* Athlete Notes: This is not scored. The goal of this is to pick scaling options that allow you to move with little to no resting for each 10:00 AMRAP. When moving to the final piece (C), use moderate weights that you think you might just have a chance not to ever need to drop.

Cooldown

Minute 1: :20E Twisted Cross
Minute 2: :20E Thread the Needle
Minute 3: :45 Cat/Cow Transitions

Whiteboard:

Thursday, September 29, 2022

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