Mobility
Pigeon, 2min./side
Saddle, 4min.
Warm-up
4 Rounds:
30ft HS Walk
10 Gymnastics Kips
(scale HS walk to 30sec. handstand or plank hold as needed)
MetCon
RX
AMRAP 25 minutes:
400m Run
15 Burpee Box Jump-overs, 24/20”
SCALED/LITE
AMRAP 18 minutes:
400m Run
15 Burpee Box Jump-overs, 20/16”
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 4x5 @70%
B. T&G Squat Snatch 8x2, AHAP (start around 80%)
C. Power Clean to Split Jerk 6x3 @70%+ of 1RM power clean
-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/
