07/21/2020

Metcon
The intent of doing "Elizabeth" is to get people familiar with how to prepare for a traditional testing WOD. It’s a short workout (hopefully!!), meaning that your coach will have a bit more time walking you through a full warm-up, movement prep, scaling options, and then hit the workout with plenty of time to do the accessory work. Limit the time to go from start to finish on Elizabeth to 30 minutes (10 min cap on the WOD).
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Accessory
There will only be an A and a B on today’s accessory work, but they’ll be a little longer. 2 x 13 min w/ 3 min transition.
Metcon
Accessory Strength:
A)
6 x
8-12 Bench Press, building each round
Max Unbroken Strict Pull Up or Ring Row

B)
6 Rounds
20 GHD Sit Ups
10 Hang Muscle Clean and Strict Press

Metcon
Accessory Conditioning
A)
12 min AMRAP
12 American KB Swings (55/35)
12 Ring Row
12 Push Ups

B)
EMOM x 10
8-10 Push Press (light)
10 AbMat Sit Ups

Metcon
Accessory Competitor
A)
12 min AMRAP
18-15-12-9-6
Pull Up
Handstand Push Up
+
with remaining time Row for Cal

B)
Every 90 sec x 6
5 Burpees
10 Toes to Bar
30 Double Unders