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Metcon

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Workout

Saturday, December 18th 2021

A. General
5 min Bike, row, ski
*every min complete 5 Air squats

B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
https://youtu.be/9LJDGUulS_8?t=409

C. Specific
3 sets
5 Deadlifts @ascending
20 sec of double unders
5 Lat to fly + 3 Glide swings
1 Bar mu or CTB or Jumping pull-up
1-3 wall walks or Handstand walk practice

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 15minutes
5 Wall walks
7 Bar muscle ups
9 Deadlift @65%

KG: 120/90
Score: Rounds + Reps

Scaling options
Beginner
AMRAP 15
5 Wall walks-Halfway up
7 Ring Rows
9 Deadlift @Light Moderate

Intermediate
AMRAP 15
5 Wall walks
7 Pull Ups
9 Deadlift @65%

COMP
As Written

A2: Metcon (AMRAP - Rounds and Reps)

AMRAP 25minutes
5 Wall walks
7 Bar muscle ups
9 Deadlift @65%

Round for round, one person working at a time. While one partner works the other is hanging from the pull-up bar OR holding the deadlift bar off the floor.

Extra Accessory

Metcon (No Measure)

3 sets
15 Hollow body lat pull downs
5 Hollow body hip to bar, band assisted
rest as needed

Goal: Gymnastics core and lat strength reinforcement

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

Whiteboard:

Saturday, December 18, 2021

Male Clients

Michael
Watkins

11:00 AM HERO WOD

4 + 5

155 lb

Female Clients