Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min
Warm-up
3 Rounds
25 Double-unders
12 HR Push-ups
(scale to 50 single-unders as needed)
MetCon
RX
With a partner – Switching after full rounds
AMRAP 25 Minutes
21 Calorie Row or Bike
7 Bench Press @75-80%
SCALED
With a partner – Switching after full rounds
AMRAP 25 Minutes
21 Calorie Row or Bike
7 Strict Press
SCALED
With a partner – Switching after full rounds
AMRAP 25 Minutes
21 Calorie Row or Bike
7 DB Strict Press
Strength/Skill
Make up a lift you missed earlier in the week
A. Find a 5RM Deadlift
B. Find a 3RM Hang Power Clean
C. EMOM for 10min. 3 Back Squats @60-65%
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors
ACTIVE REST DAY
A. Specific Mobility Session
Spend 15-20 minutes moving through areas that are generally tight or bothering you.
B. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes.
C. 40+ Minute ROMWOD
https://romwod.com/
