Public Whiteboard

Components

Metcon

Settings

Workout

Friday, August 20th 2021

A. General
2 sets
30sec Bike/Row/Ski/100m Run
5 btn press
10 Banded T pull aparts

B. Mobility
pvc work

C. Specific
2 sets
10 ring rows
5 x 1 1/2 press*
*Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep.

Gymnastics

A: Metcon (AMRAP - Rounds and Reps)

Death by Strict press

EMOM @75%
1 strict press
2 strict press
3 strict press
Etc... until death

Score: Rounds + reps
TC: 10mins

Scaling options
Beginner
EMOM 10 mins
3-5 Strict press @moderate

Intermediate
As written

COMP
Death by HSPU

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 14 minutes
400 m run
40 Wall Balls 20/14 lbs
20 Ring Muscle-ups

Score: Rounds + reps

Scaling options
Beginner
Amrap 14
200 m run
30 Wall Balls @light
20 Ring rows + 20 Box dips

Intermediate
Amrap 14
400 m run
30-40 Wall Balls @20/14 lbs
20 Box transition muscle-ups
OR
20 Pull-ups/CTB + 20 Ring dips

COMP
Amrap 14 @80% effort
50 Cal Bike erg
40 Wall Balls @20/14
30 Ring Muscle-ups

Extra Accessory

Metcon (No Measure)

3 sets
10 Standing band pull apart
10 Standing Band pull down
Rest 60 seconds