Public Whiteboard

Components

Metcon

Settings

Workout

Friday, July 2nd 2021

A. General
3 rounds
10/8 cal Row @increasing intensity
10sec hollow position + 5 V-ups
10 Prone pvc press

B. Mobility
T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch
https://www.youtube.com/watch?v=Lr0jrKKkQ2M

C. Specific
1 set
3 Bent over rows
5 Cal Row
3 x one of the following complexes:
Feet assisted, knee bent
Feet assisted, legs straight
Feet elevated
https://www.youtube.com/watch?v=U1SPl7pq1I0

Gymnastics

A: Metcon (AMRAP - Reps)

EMOM 15minutes
1- 5 Bent over Row @AHAP
2- 8 Cal Row Sprint
3- 3-5 Ring Muscle-ups

Score: Total reps

Scaling options
Beginner
EMOM 15
1- 5 Bent over Row @2.0.X.1
2- 5 Cal Row
3- 3-5 Ring rows + 3-5 Box dips

Intermediate
EMOM 15
1- 5 Bent over Row @AHAP
2- 8 Cal Row Sprint
3- 3-5 Box supported ring mu
3-5 CTB + 3-5 Ring dips

Metcon

B: Metcon (Time)

4 rounds
20 Wall Balls 20/14lbs
10 Power Snatch 95/65lbs

Score: Time
TC: 12mins

Scaling options
Beginner
4 rounds
20 Wall Balls @light
10 Power Snatch @light

Intermediate
4 rounds
15-20 Wall Balls @20/14
10 Power Snatch @75/55

COMP
As written

Extra Accessory

Metcon (No Measure)

Rotator cuff drop and catch

3 x 10/side
Rest as needed between sets
FOR QUALITY