Mobility
Pigeon, 2min./side
Saddle, 4min.
Warm-up
400m Run
60′ Burpee Broad Jump
30 Air Squats
MetCon
RX
AMRAP 16 minutes:
Calorie Row
EMOM 5 Burpees over Erg
-3min. Rest-
AMRAP 16 minutes:
100m Farmer Carry, AHAP
200m Run
30 Double-unders
SCALED/LITE
AMRAP 16 minutes:
Calorie Row
EMOM 3 Burpees
-3min. Rest-
AMRAP 16 minutes:
100m Farmer Carry
200m Run
60 Single-unders
Strength/Skill
Make up a lift you missed earlier in the week
A. Find your 1RM Clean & Jerk
B. Find your 1RM Power Snatch
C. Find your 2RM Back Squat
-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/
