Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
Tabata “Bottom-to-Bottom” Air Squats
(10sec rest has to be in the “hole” of the squat)
-then-
Run 400m
MetCon
RX
Teams of 2
For Time (35min. time cap):
800m Run
2000m Row
2400m Run
2000m Row
800m Run
(one person working at a time, switch every 400m run/500m row)
SCALED/LITE
Teams of 2
For Time (35min. time cap):
400m Run
1000m Row
1000m Run
1000m Row
400m Run
(one person working at a time, switch every 200m run/250m row)
Strength/Skill
Make up a lift you missed earlier in the week
A. Find a 3RM Shoulder to Overhead
B. Find a 1RM Squat Sntach
-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/
