07/28/2020

Metcon
Warm-Up:
2 Rounds x
10-15 Banded Reverse Flye
10-15 Banded Face Pull
10-15 External Rotation per side
+
2 Rounds x
5-8 Pendulum swings
5-8 Ring Rows
5-8 Push Ups

Skill Work: Pull Up
– Spend 8 min at the beginning of class practicing your pull up skill. Aim for smooth C2B and Butterfly Pull Up skill. Don’t tear!

Metcon (Time)
For Time:
(9 min Cap)
15-12-9-6-6-9-12-15
C2B/Pull Up/Ring Row
Push Up

Accessory
13 min segments, 3 min transition
Metcon
Accessory Strength:
A)
5 Rounds x
Max Reps Strict Pull Ups
15-25 GHD Sit Ups
(aim is a round every 2 min, difficulty for at least 5 clean strict pull ups)

B)
4-5 Rounds x
6-8 Pendlay Row
8-10 Strict Toes to Bar
10-15 Ring Row

Metcon
Accessory Conditioning
A)
12 min x
1 min row
max reps Ring Rows

B)
12 min x
15-20 Hollow Rocks
15-20 American KB Swings

Metcon
Accessory Competitor
A)
For Quality
(13 min Cap)
10->1
Strict Chest to Bar Pull Ups
Strict Ring Dips

B)
3 Rounds for Time
25/20 Cal Row
15 Hang Power Snatch – 75/55
10 Overhead Squat – 75/55