Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
250m Row
30ft HS Walk
15 Burpees
30ft HS Walk
200m Run
(scale HS walk to 30sec. handstand or plank hold as needed)
MetCon
RX
Teams of 2 – One partner rowing at a time:
5k Row For Time
The partner not rowing runs 400m, switching every time they get back until the 5k is complete.
SCALED/LITE
Teams of 2 – One partner rowing at a time:
3k Row For Time
The partner not rowing runs 300m, switching every time they get back until the 3k is complete.
Strength/Skill
Make up a lift you missed earlier in the week
A. T&G Deadlift 5x3 @60-75%, 1x4 @82.5%
B. Alternating EMOM for 12min., Even: 2 Push Jerks @80% Odd: 10 Box Jumps, 24/20"
C. Squat Clean 6x2 @60-95%
-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/
