Warm-up
Couch Stretch, 2min./side
-then-
5 Rounds
20 Double-unders
10 Walking Lunges
10 Gymnastic Kips
MetCon
RX
AMRAP 2 Minutes x6
15 Burpees to 6” target
Max Calorie Bike/Row
Rest 2min. between AMRAP's
(alternate machines each round)
SCALED/LITE
AMRAP 2 Minutes x4
10 Burpees
Max Calorie Bike/Row
Rest 2min. between AMRAP's
(alternate machines each round)
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @90%+ of 5RM
B. Every 90sec. for 9min., 2 MisFit Clean Complex @70%+
C. 5rnds of 45sec. max Power Snatch Singles @75%/3min. 15sec. rest
-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/
