Warm-up
500m Row
15 HR Push-ups
10 5sec. Handstand Holds
(scale HS hold to 1min. plank as needed)
MetCon
"Lurong Baseline Plus Re-Test"
RX (Level 3)
2 Rounds For Time: (17min. cap)
500m Row
40 Goblet Squats, 53/35lbs.
30 Wall Sit-ups
20 Deficit Push-ups, 4/2"
10 Strict Pull-ups
SCALED (Level 2)
2 Rounds For Time: (17min. cap)
500m Row
40 Air Squats
30 Wall Sit-ups
20 Push-ups
10 Pull-ups
LITE (Level 1)
For Time: (17min. cap)
500m Row
40 Air Squats
30 Wall Sit-ups
20 Knee Push-ups
10 Ring Rows
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Clean & Jerk 10x1 @80-95%
B. Squat Snatch 6x3 @70-80%
C. Back Squat 1x1 @90%, 5x3 @85%
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/
