Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)
MetCon
RX
5 Rounds For Time:
60 Double-unders
5 Bar Muscle-ups
Rest 60sec.
SCALED
5 Rounds For Time:
120 Single-unders
10 CTB Pull-ups
Rest 60sec.
LITE
5 Rounds For Time:
60 Single-unders
10 Ring Rows
Rest 60sec.
Strength/Skill
Make up a lift you missed earlier in the week
A. Find a 5RM Deadlift in 3 attempts or less
(warm up sets don’t count)
B. Find a 1RM Front Squat
C. Find a 5RM T&G Power Clean
-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
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
C. 40+ Minute ROMWOD
https://romwod.com/
